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5 Day 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

 

Day 1: Back and triceps

Back

Lat pull downs = 4 sets x 12 reps

Bent over barbell rows = 4 sets x 10 reps

Arm dumbbell rows = 4 sets x 10 reps

Pull=ups = 4 sets to failure

 

Triceps

Close grip bench press = 4 sets x 8 reps

Skull crushers = 4 sets x 12 reps

Cable push downs = 4 sets x 12 reps

Triceps kickbacks= 4 sets x 12 reps

 

Day 2: Chest and biceps

Chest

Dumbbell presses = 4 sets x 10 reps

Dumbbell flyes = 4 sets x 12 reps

Cable flyes = 4 sets x 12 reps

Dumbbell pullovers = 4 sets x 10 reps

 

Biceps

Barbell curls = 4 sets x 10 reps

Alternating dumbbell curls = 4 sets x 12 reps

Concentration curls = 4 sets x 12 reps

Preacher curls = 4 sets x 12 reps

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.

 

Day 3: Legs

Quadriceps

Barbell squats = 4 sets x 12 reps

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

 

Hamstrings

Stiff legged dumbbell deadlifts = 4 sets x 10 reps

Dumbbell lunges = 4 sets x 12 reps

Lying hamstring curls = 6 sets x 12 reps

 

Calves

Standing calf raises = 5 sets x 12 reps

Seated calf raises = 5 sets x 12 reps

Body weight calf raises = 5 sets to failure

 

Day 4: Shoulders and traps

Shoulders

Seated military barbell press = 4 sets x 10 reps

Seated Arnold press = 4 sets x 12 reps

Lateral dumbbell raises = 4 sets x 12 reps

Forward plate raises = 4 sets x 12 reps

 

Traps

Smith machine shrugs = 4 sets x 10 reps

Reverse Smith machine shrugs = 4 sets x 12 reps

Dumbbell shrugs = 4 sets x 12 reps

 

Day 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 reps

Weighted rope crunches = 4 sets x 10 reps

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

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.

About Aqash R.

Aqash R. is a Top Rated writer on WorldWideLifeStyles.com and the owner of the WorldWideLifeStyles.com. Aqash R. lives in Pakistan, and he loves to write.

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