Welcome to the last phase of the Bulk Series! WARNING!!! THESE ARE ADVANCED WORKOUTS. This phase is a continuation from the last phase where you isolated a single muscle group each day (except for Biceps and Triceps). Workout 5x per week and follow this routine for 2 weeks. Once you have completed this phase, move to  Advanced Ripped Series Workout Plans Phase 1 or sign up for the 90 Day Challenge.

 

Day 1: Chest

Exercises

Sets

Reps

Rest (s)

Modified Machine Pec Fly

2

15,15

45

Incline Barbell Press

4

12,10,8,6(ds)

60

Flat Dumbbell Press

4

12,10,8,6(ds)

60

Fly Push-Up Combo With Dumbbell

4

Failure

60

Flat Hammer Strength Press

4

12,10,10,10(dds)

60

Low Cable Fly

3

15,12,12

45

 

 

Day 2: Back

Exercises

Sets

Reps

Rest (s)

Wide-Grip Pulldown

2

15,15

45

Deadlift

4

12,10,8,6

60

T-Bar Row

4

12,10,8,6(ds)

60

Supported Hammer Strength Row (Underhand)

4

12,10,8,8(ds)

60

Neutral-Grip Chin-Ups

4

Failure

60

Pullovers

4

12,10,10,10

45

 

 

Day 3: Shoulders & Abs

Exercises

Sets

Reps

Rest (s)

Lateral Raises

3

15,12,12

45

Military Press

4

12,10,8,6

60

Incline Dumbbell Shoulder Press

ss Bent Over Lateral Raises (Seated)

4

12,10,8,6

15,12,12,12

60

Alternating Front Dumbbell Raises

3

12,10,10(ds)

45

Reverse Pec Deck

3

15,12,12

45

Dumbbell Shrugs

3

15,12,10(dds)

45

Leg Lifts on Decline Bench

3

15,15,15

45

Weighted Crunches on Decline Bench

3

15,12,10

45

 

 

Day 4: Arms

Exercises

Sets

Reps

Rest (s)

Cable Curls with Bar

ss Cable Extensions with Bar

2

15,15

15,15

45

Close-Grip Barbell Press

ss Alternating Dumbbell Curls

3

12,10,8

12,10,8

60

Skull Crushers

ss EZ Bar Curls

3

12,10,8

12,10,8

60

Dips (can be weighted)

ss Incline Hammer Curls

3

12,10,8

12,10,10

60

Concentrated Curls

ss Kickbacks

3

12,12,12

12,12,12

45

 

 

Day 5: Legs

Exercises

Sets

Reps

Rest (s)

Dynamic Stretch Routine

Leg Press

5

15,12,10,8,8(dds)

60

Smith Squats

3

12,10,10

60

Stiff Leg Deadlifts

3

12,10,10

45

Calve Raises on Leg Press Machine

3

15,12,10

45

Seated Calve Raises

3

15,12,10

45

 

 

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