BULK CYCLE PLAN

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

tkdkicks on March 25, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Chest, Shoulders, Triceps, Forearms, Lower Back

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	200 lbs.	10	60
	210 lbs.	8	60
	220 lbs.	8	60
Incline Barbell Press	160 lbs.	10	60
	-	8	60
	-	8	60
Decline Barbell Press	-	-	60
Dumbbell Flyes	-	-	60
Shoulders
Seated Barbell Front Press	-	-	60
Lateral Dumbbell Raises	-	-	60
Rear Dumbbell Raises	-	-	60
Triceps
Decline Triceps Extension	-	-	60
Triceps Cable Pushdowns	-	-	60
Forearms
Barbell Wrist Curls	-	-	60

Day 18

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	180 lbs.	10	60
	190 lbs.	8	60
	200 lbs.	6	60
	210 lbs.	4	60
Incline Dumbbell Press	90 lbs.	10	60
	95 lbs.	8	60
	100 lbs.	6	60
Dumbbell Flyes	60 lbs.	10	60
	70 lbs.	10	60
	80 lbs.	10	60
Lower Back
Deadlifts	180 lbs.	10	60
	190 lbs.	8	60
	200 lbs.	6	60
	210 lbs.	4	60
Back
Seated Cable Pulldowns	100 lbs.	10	60
	120 lbs.	8	60
	140 lbs.	6	60
Seated Cable Rows	160 lbs.	10	60
	180 lbs.	10	60
	200 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Fitness Walk	0.000 miles	0	-

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