5 Day Bulking Workout Routine

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5 DAYS BULKING WORKOUT ROUTINE

5 day bulking workout routine exercise program is an awesome method to enable your body to get ready for a considerable length of time of advance in the gym or your workout place. You will work one muscle gather for every day with abs included toward the finish of two sessions.

Doing this 5 days routine will permit you muscles time to adjust to weight preparing while at the same time expanding quality as the body changes.

 

5 DAYS BULKING WORKOUT ROUTINE

 

يوم 1: Back and triceps

الى الخلف

Lat pull downs = 4 sets x 12 ممثلين

Bent over barbell rows = 4 sets x 10 ممثلين

Arm dumbbell rows = 4 sets x 10 ممثلين

Pull=ups = 4 sets to failure

 

ثلاثية الرؤوس

Close grip bench press = 4 sets x 8 ممثلين

Skull crushers = 4 sets x 12 ممثلين

Cable push downs = 4 sets x 12 ممثلين

Triceps kickbacks= 4 sets x 12 ممثلين

 

يوم 2: Chest and biceps

صدر

Dumbbell presses = 4 sets x 10 ممثلين

Dumbbell flyes = 4 sets x 12 ممثلين

Cable flyes = 4 sets x 12 ممثلين

Dumbbell pullovers = 4 sets x 10 ممثلين

 

العضلة ذات الرأسين

Barbell curls = 4 sets x 10 ممثلين

Alternating dumbbell curls = 4 sets x 12 ممثلين

Concentration curls = 4 sets x 12 ممثلين

Preacher curls = 4 sets x 12 ممثلين

Legs exercise is so important most of the people ignore or skip this day, but you have to do it in your 5 day bulking workout routine.

 

يوم 3: الساقين

عضلات الفخذ

Barbell squats = 4 sets x 12 ممثلين

45 degree leg press =4 sets x 10 reps Quad extensions – 6 sets x 12 ممثلين

 

أوتار الركبة

Stiff legged dumbbell deadlifts = 4 sets x 10 ممثلين

Dumbbell lunges = 4 sets x 12 ممثلين

Lying hamstring curls = 6 sets x 12 ممثلين

 

العجول

Standing calf raises = 5 sets x 12 ممثلين

Seated calf raises = 5 sets x 12 ممثلين

Body weight calf raises = 5 sets to failure

 

يوم 4: Shoulders and traps

أكتاف

Seated military barbell press = 4 sets x 10 ممثلين

Seated Arnold press = 4 sets x 12 ممثلين

Lateral dumbbell raises = 4 sets x 12 ممثلين

Forward plate raises = 4 sets x 12 ممثلين

 

الفخاخ

Smith machine shrugs = 4 sets x 10 ممثلين

Reverse Smith machine shrugs = 4 sets x 12 ممثلين

Dumbbell shrugs = 4 sets x 12 ممثلين

 

يوم 5: Abs and “catch up”

Your “catch up” muscle group is the one muscle group you feel needs the most work. This means you’ll be doing your weakest muscle group two times per week, the exact same way both times. Beginner bodyweight workout program can help you in gaining weight.

 

عضلات المعدة

Decline bench crunches = 6 sets x 12 ممثلين

Weighted rope crunches = 4 sets x 10 ممثلين

Leg lifts (weighted if possible) = 4 sets x 10 ممثلين

Planks = 4 sets x failure

 

5 day bulking workout routine will help you to gain mussels and gain weight do this exercise for two months you will see a major change.

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