Best Bulking Workout Plan to Gain Size

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Monday

1. Pullups 4 sets, 6 reps

2. Chest dip 4 sets, 6 reps

3. Lying Leg Curls 4 sets, 6 reps

4. Barbell Squat 4 sets, 6 reps

5. Barbell shrug 4 sets, 6 reps

Tuesday

1. Barbell Curl 4 sets, 6 reps

2. Standing barbell calf raise 4 sets, 6 reps

3. Smith Machine Reverse Calf Raises 4 sets, 6 reps

4. Military press 4 sets, 6 reps

5. Side Lateral Raise 4 sets, 6 reps

6. Barbell rear delt bent-over row 4 sets, 6 reps

7. Close-grip bench press 4 sets, 6 reps

Thursday

1. Bent Over Barbell Row 3 sets, 12 reps

2. Barbell Incline Bench Press Medium-Grip 3 sets, 12 reps

3. Barbell stiff-legged deadlift 3 sets, 12 reps

4. Barbell forward lunge 3 sets, 12 reps

5. Barbell shrug 3 sets, 12 reps

Friday

1. Preacher Curl 3 sets, 12 reps

2. Standing barbell calf raise 3 sets, 12 reps

3. Seated Calf Raise 3 sets, 12 reps

4. Alternating dumbbell front raise 3 sets, 12 reps

5. Side Lateral Raise 3 sets, 12 reps

6. Barbell rear delt bent-over row 3 sets, 12 reps

7. Standing barbell overhead triceps extension 3 sets, 12 reps

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