Welcome to the 3rd phase of the Bulk Series! WARNING!!! THESE ARE ADVANCED WORKOUTS. You are now onto the Primary/Secondary Workouts. That is, you train Chest (Primary Muscle) then Triceps (Secondary Muscle), and train Back with Biceps. By doing so, the secondary muscles are pre-exhausted from working the Primary Muscles and therefore making these exercises for the Secondary Muscles more effective. Workout 4x per week and follow this routine for 2 weeks. Once you have completed this phase, move to Bulk Series Phase 4.

Go to Phase 4

 

Day 1: Chest & Triceps

Exercises

Sets

Reps

Rest (s)

Machine Pec Fly

2

15,15

45

Flat Barbell Press

4

12,10,8,6(ds)

60

Incline Barbell Press

4

12,10,8,6(ds)

60

Incline Dumbbell Fly

3

12,10,10

60

Decline Barbell Press

3

12,10,8(ds)

60

Skull Crushers

4

12,10,8,8

60

Bench Dips

3

15,12,12(dds)

60

Cable Extensions with Rope

3

15,12,12(dds)

45

 

 

Day 2: Back & Biceps

Exercises

Sets

Reps

Rest (s)

Underhand Pulldown

2

15,15

45

Overhand Barbell Row

4

12,10,8,6

60

T-Bar Row

4

12,10,8,6(ds)

60

One-Arm Hammer Strength Row

4

12,10,8,6(ds)

60

Wide-Grip Pulldown

3

12,10,8(dds)

60

Alternating Dumbbell Curls

4

12,10,8,8

60

Incline Hammer Curls

3

12, 10, 10

45

Machine Preacher Curls

3

12, 10, 10(ds)

45

 

 

Day 3: Shoulders & Abs

Exercises

Sets

Reps

Rest (s)

Lateral Raises

4

15,12,10,10

45

Incline Dumbbell Shoulder Press

4

12,10,8,6(ds)

60

Military Press on Smith Machine

4

12,10,8,8(ds)

60

Upright Row

4

12,10,10,10(ds)

45

Barbell Shrugs

4

12,10,10,10

45

Leg Lifts on Decline Bench with Medicine Ball

3

15,15,15

45

Hanging Leg Lifts

3

15,15,15

45

Cable Crunches

3

15,12,12(ds)

45

 

 

Day 4: Legs

Exercises

Sets

Reps

Rest (s)

Leg Extensions

ss  Seated Hamstring Curls

2

15, 15

15, 15

45

Squats

5

15,12,10,8,8

60

Walking Lunges

4

12,10,10,12

60

Stiff Leg Deadlifts

3

12,10,10

60

Lying Hamstring Curls

3

15,12,12

45

Donkey Raises

3

15,12,10

45

Calve Raises on Smith Machine

3

15,12,10

45

 

 

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