BULK 1

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
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Created By:
bull42473 on May 11, 2016
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Comments:
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Workout Category:
Strength & Cardio Combined
Workout Type:
Weightlifting
Experience Level:
Expert
Target Gender:
Both
Body Parts:
Back, Chest, Triceps, Biceps, Shoulders, Abs, Lower Back, Thighs, Calves, Trapezius, Forearms
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Exercise
Time		Rest (sec.)
Back
Weighted Wide Grip Pull Up-10-0
-10-0
Pull Ups-10-0
-10-0
Chinup-10-0
-10-0
Pull Up with Neutral Grip-10-0
-10-0
Chest
Barbell Bench Press-8-0
-8-0
-8-0
-8-0
-8-0
-8-0
-15-0
-8-0
Dumbbell Flyes-10-0
-10-0
-10-0
-10-0
-10-0
Dumbbell Incline Press with Neutral Grip-10-0
-10-0
-10-0
-10-0
-10-0
Dumbbell Bench Press-10-0
-10-0
-10-0
-10-0
-10-0
Back
Reverse Fly-10-0
-10-0
-10-0
-10-0
-10-0
Chest
Wide Grip Upper Chest Bench Press-10-0
-10-0
-10-0
-10-0
-10-0
Back
Bent-Over Barbell Rows-10-0
-10-0
-10-0
-10-0
-10-0
Dumbbell Row-10-0
-10-0
-10-0
-10-0
-10-0
Reverse-Grip Bent-Over Barbell Rows-10-0
-10-0
-10-0
-10-0
-10-0
Chest
Pushups: Plyometric-10-0
-10-0
-10-0
-10-0
-10-0
Back
Cross-Bench Dumbbell Pullovers-10-0
-10-0
-10-0
-10-0
-10-0
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Elliptical Trainer3 miles250
Day 2
Strength Training ExercisesExercise
Weight		Exercise
Reps		Exercise
Time		Rest (sec.)
Triceps
Close-Grip Bench Press-10-0
-10-0
-10-0
-10-0
-10-0
One-Arm Dumbbell Kickbacks-10-0
-10-0
-10-0
-10-0
-10-0
Biceps
EZ Bar Curls with Wide Grip-10-0
-10-0
-10-0
-10-0
-10-0
EZ Bar Curls with Close Grip-10-0
-10-0
-10-0
-10-0
-10-0
Standing Hammer Curls-10-0
-10-0
-10-0
-10-0
-10-0
Triceps
Triceps Parallel-Bar Dips-10-0
-10-0
-10-0
-10-0
-10-0
Dumbbell Lying Triceps Extensions-10-0
-10-0
-10-0
-10-0
-10-0
Single-Arm Lying Triceps Extension-10-0
-10-0
-10-0
-10-0
-10-0
Biceps
Seated Hammer Curls-10-0
-10-0
-10-0
-10-0
-10-0
Incline Dumbbell Curls-10-0
-10-0
-10-0
-10-0
-10-0
Seated Incline Dumbbell Curls-10-0
-10-0
-10-0
-10-0
-10-0
Triceps
Pushups: Close Grip-10-0
-10-0
-10-0
-10-0
-10-0
Biceps
Concentration Curls-10-0
-10-0
-10-0
-10-0
-10-0
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Elliptical Trainer3 miles250

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