Welcome to the 2nd phase of the Advanced Bulk Series! WARNING!!! THESE ARE ADVANCED WORKOUTS. This is a continuation from the last phase, where you are performing Push/Pull workouts and training Legs on their own day. Workout 4x per week and follow this routine for 2 weeks. Once you have completed this phase, move to Bulk Series Phase 3 .

Go to Phase 3

 

Day 1: Chest, Shoulder & Triceps

Exercises

Sets

Reps

Rest (s)

Machine Pec Fly

3

15,12,12

45

Incline Barbell Press

4

12,10,8,6(ds)

60

Flat Dumbbell Press

4

12,10,8,6(ds)

60

Incline Dumbbell Shoulder Press

4

12,10,8,6(ds)

60

Lateral Raises

3

12,10,10(dds)

45

Skull Crushers

4

12,10,8,12

60

 

 

Day 2: Back, Biceps & Abs

Exercises

Sets

Reps

Rest (s)

Underhand Pulldown

3

15,12,12

45

Overhand Barbell Row

4

12,10,8,8(ds)

60

T-Bar Row

3

12,10,8(ds)

60

Wide-Grip Chin-Ups (can be weighted)

3

12,10,10

60

Alternating Dumbbell Curls

3

12,10,10

60

Hanging Leg Lifts

ss Cable Crunches

3

Failure

15,15,15(ds)

60

 

 

Day 3: Legs

Exercises

Sets

Reps

Rest (s)

Leg Extensions

ss Seated Hamstring Curls

2

15,12

15,12

45

Leg Press

6

15,12,10,10,8,8(ds)

60

Smith Squats

4

12,10,10

60

Lying Hamstring Curls

3

12,10,10

60

Calve Raises on Smith Machine

3

12,10,10

45

 

 

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