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    Our Workout Will Be Over A Seven Month Period

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    Gelo Hitano de Alba
    The document outlines a 6 day bulking workout routine split into an upper body, lower body, and full body focus. Day 1 and 4 target the upper chest, shoulders, triceps, and abs with exercises like inclined dumbbell press, military press, and skull crushers. Day 2 and 5 work the back, traps, biceps, and include cardio with pullups, rows, shrugs, and curls. Day 3 and 6 are dedicated to 30 minutes of moderate cardio and abs. Day 7 allows for rest.

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    Our Workout Will Be Over A Seven Month Period

    Uploaded by

    Gelo Hitano de Alba
    75 views2 pages
    The document outlines a 6 day bulking workout routine split into an upper body, lower body, and full body focus. Day 1 and 4 target the upper chest, shoulders, triceps, and abs with exercises like inclined dumbbell press, military press, and skull crushers. Day 2 and 5 work the back, traps, biceps, and include cardio with pullups, rows, shrugs, and curls. Day 3 and 6 are dedicated to 30 minutes of moderate cardio and abs. Day 7 allows for rest.

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    Our Workout Will Be Over a Seven Month Period

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    The document outlines a 6 day bulking workout routine split into an upper body, lower body, and full body focus. Day 1 and 4 target the upper chest, shoulders, triceps, and abs with exercises like inclined dumbbell press, military press, and skull crushers. Day 2 and 5 work the back, traps, biceps, and include cardio with pullups, rows, shrugs, and curls. Day 3 and 6 are dedicated to 30 minutes of moderate cardio and abs. Day 7 allows for rest.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    75 views2 pages

    Our Workout Will Be Over A Seven Month Period

    Uploaded by

    Gelo Hitano de Alba
    The document outlines a 6 day bulking workout routine split into an upper body, lower body, and full body focus. Day 1 and 4 target the upper chest, shoulders, triceps, and abs with exercises like inclined dumbbell press, military press, and skull crushers. Day 2 and 5 work the back, traps, biceps, and include cardio with pullups, rows, shrugs, and curls. Day 3 and 6 are dedicated to 30 minutes of moderate cardio and abs. Day 7 allows for rest.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 2

    Phase 1: Bulking

    Day 1 and 4: Upper Chest/ Shoulders, Triceps, Abs Abdominales 3 sets x 10 reps Inclined Dumbbell Press 2 sets x 10 reps Military Press 2 sets x 12 reps Arnold Press

    2 sets x 12 reps dumbbell flys (make sure your arms are bent slightly)

    2 sets x 12 reps bent over dumbbell flys (these will work your rear delts; bend over as much as possible so you stress the rear of your shoulder as much as you can)

    2 sets x 8 reps skull crushers

    Day 2 and 5: Back/Traps/Biceps/ Cardio 30 minutes running at moderate pace 3 sets x 12 reps Pullups 3 sets x 10 reps seated rows 3 sets x 10 reps upright rows

    2 sets x 15 reps dumbbell shrugs

    3 sets x 10 reps preacher curls

    Day 3: Cardio 30 minutes running at moderate pace Abdominales

    Day 6: Cardio 30 minutes running at moderate pace. Abdominales Day 7: Rest

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