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.
天 1: Back and triceps
背部
Lat pull downs = 4 sets x 12 代表
Bent over barbell rows = 4 sets x 10 代表
Arm dumbbell rows = 4 sets x 10 代表
Pull=ups = 4 sets to failure
肱三头肌
Close grip bench press = 4 sets x 8 代表
Skull crushers = 4 sets x 12 代表
Cable push downs = 4 sets x 12 代表
Triceps kickbacks= 4 sets x 12 代表
天 2: Chest and biceps
胸部
Dumbbell presses = 4 sets x 10 代表
Dumbbell flyes = 4 sets x 12 代表
Cable flyes = 4 sets x 12 代表
Dumbbell pullovers = 4 sets x 10 代表
肱二头肌
Barbell curls = 4 sets x 10 代表
Alternating dumbbell curls = 4 sets x 12 代表
Concentration curls = 4 sets x 12 代表
Preacher curls = 4 sets x 12 代表
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.
天 3: 腿
股四头肌
Barbell squats = 4 sets x 12 代表
45 degree leg press =4 sets x 10 reps Quad extensions – 6 sets x 12 代表
腿筋
Stiff legged dumbbell deadlifts = 4 sets x 10 代表
Dumbbell lunges = 4 sets x 12 代表
Lying hamstring curls = 6 sets x 12 代表
犊牛
Standing calf raises = 5 sets x 12 代表
Seated calf raises = 5 sets x 12 代表
Body weight calf raises = 5 sets to failure
天 4: Shoulders and traps
护肩
Seated military barbell press = 4 sets x 10 代表
Seated Arnold press = 4 sets x 12 代表
Lateral dumbbell raises = 4 sets x 12 代表
Forward plate raises = 4 sets x 12 代表
陷阱
Smith machine shrugs = 4 sets x 10 代表
Reverse Smith machine shrugs = 4 sets x 12 代表
Dumbbell shrugs = 4 sets x 12 代表
天 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.
阿布斯
Decline bench crunches = 6 sets x 12 代表
Weighted rope crunches = 4 sets x 10 代表
Leg lifts (weighted if possible) = 4 sets x 10 代表
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.
