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Old 08-25-2017, 07:31 AM
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Post 3 Days Week Bulking Workout Routine


Always warm up on treadmill for 10-15 minute at moderate speed.

Start with smaller weight and increase it with each set.

Reps range would be between 8 and 12.

Rest between sets 2 minutes.

Day 1

Barbell Bench Press 4 sets
Incline Bench Press 3 sets
Dumbbell Flyes 3 sets

Standing Biceps Barbell Curl 4 sets
Seated Biceps Dumbbell Curls
Scott Bench Dumbbell Biceps Curls

Day 2

Squats 4 sets
Seated Legs Extension 3 sets
Calf raises 6 sets

Arnold Dumbbell Press 4 sets
Dumbbell Lateral Raise 3 sets

Day 3

Lat Pull-Downs 4 sets
Bent-Over Barbell Rows 4 sets
Deadlifts 3 sets

Rope Triceps PressDown 4 sets
Close Grip Bench Press 4 sets
Dips or Cable Rope Overhead Triceps Extension 3 sets

For basic exercises choose the weight in such a way so last set you will do 6 reps and last 2 reps be hard.

Feel free to keep a cycle log on our forum page.
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