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

 

ден 1: Back and triceps

обратно

Lat pull downs = 4 sets x 12 повторения

Bent over barbell rows = 4 sets x 10 повторения

Arm dumbbell rows = 4 sets x 10 повторения

Pull=ups = 4 sets to failure

 

трицепс

Close grip bench press = 4 sets x 8 повторения

Skull crushers = 4 sets x 12 повторения

Cable push downs = 4 sets x 12 повторения

Triceps kickbacks= 4 sets x 12 повторения

 

ден 2: Chest and biceps

Гръден кош

Dumbbell presses = 4 sets x 10 повторения

Dumbbell flyes = 4 sets x 12 повторения

Cable flyes = 4 sets x 12 повторения

Dumbbell pullovers = 4 sets x 10 повторения

 

бицепс

Barbell curls = 4 sets x 10 повторения

Alternating dumbbell curls = 4 sets x 12 повторения

Concentration curls = 4 sets x 12 повторения

Preacher curls = 4 sets x 12 повторения

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.

 

ден 3: крака

Quadriceps

Barbell squats = 4 sets x 12 повторения

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

 

прасците

Stiff legged dumbbell deadlifts = 4 sets x 10 повторения

Dumbbell lunges = 4 sets x 12 повторения

Lying hamstring curls = 6 sets x 12 повторения

 

Calves

Standing calf raises = 5 sets x 12 повторения

Seated calf raises = 5 sets x 12 повторения

Body weight calf raises = 5 sets to failure

 

ден 4: Shoulders and traps

Рамене

Seated military barbell press = 4 sets x 10 повторения

Seated Arnold press = 4 sets x 12 повторения

Lateral dumbbell raises = 4 sets x 12 повторения

Forward plate raises = 4 sets x 12 повторения

 

Капани

Smith machine shrugs = 4 sets x 10 повторения

Reverse Smith machine shrugs = 4 sets x 12 повторения

Dumbbell shrugs = 4 sets x 12 повторения

 

ден 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.

 

Коремни мускули

Decline bench crunches = 6 sets x 12 повторения

Weighted rope crunches = 4 sets x 10 повторения

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

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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