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

 

dia 1: Back and triceps

esquena

Lat pull downs = 4 sets x 12 repeticions

Bent over barbell rows = 4 sets x 10 repeticions

Arm dumbbell rows = 4 sets x 10 repeticions

Pull=ups = 4 sets to failure

 

tríceps

Close grip bench press = 4 sets x 8 repeticions

Skull crushers = 4 sets x 12 repeticions

Cable push downs = 4 sets x 12 repeticions

Triceps kickbacks= 4 sets x 12 repeticions

 

dia 2: Chest and biceps

pit

Dumbbell presses = 4 sets x 10 repeticions

Dumbbell flyes = 4 sets x 12 repeticions

Cable flyes = 4 sets x 12 repeticions

Dumbbell pullovers = 4 sets x 10 repeticions

 

bíceps

Barbell curls = 4 sets x 10 repeticions

Alternating dumbbell curls = 4 sets x 12 repeticions

Concentration curls = 4 sets x 12 repeticions

Preacher curls = 4 sets x 12 repeticions

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.

 

dia 3: cames

quàdriceps

Barbell squats = 4 sets x 12 repeticions

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

 

isquiotibials

Stiff legged dumbbell deadlifts = 4 sets x 10 repeticions

Dumbbell lunges = 4 sets x 12 repeticions

Lying hamstring curls = 6 sets x 12 repeticions

 

vedells

Standing calf raises = 5 sets x 12 repeticions

Seated calf raises = 5 sets x 12 repeticions

Body weight calf raises = 5 sets to failure

 

dia 4: Shoulders and traps

esquena

Seated military barbell press = 4 sets x 10 repeticions

Seated Arnold press = 4 sets x 12 repeticions

Lateral dumbbell raises = 4 sets x 12 repeticions

Forward plate raises = 4 sets x 12 repeticions

 

trampes

Smith machine shrugs = 4 sets x 10 repeticions

Reverse Smith machine shrugs = 4 sets x 12 repeticions

Dumbbell shrugs = 4 sets x 12 repeticions

 

dia 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.

 

abs

Decline bench crunches = 6 sets x 12 repeticions

Weighted rope crunches = 4 sets x 10 repeticions

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

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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