Bulk-2 Split Routine

Bulk-2 Split Routine (posted by SapperNurse at WCBB)

Monday
Wide Grip Pull Up 4 sets of 12, 10, 8, 6 reps
Close Grip Pull Down 4 sets of 12, 10, 8, 6 reps
One Arm Dumbbell Row 4 sets of 12, 10, 8, 6 reps
Bent Over Barbell Row 4 sets of 12, 10, 8, 6 reps
abs

Tuesday
abs
Incline Dumbbell Bench Press 4 sets of 12, 10, 8, 6 reps
Barbell Bench Press 4 sets of 12, 10, 8, 6 reps
Incline Dumbbell Fly’s 4 sets of 12, 10, 8, 6 reps
Cable Crossovers 4 sets of 12, 10, 8, 6 reps

Wednesday
Smith Machine Shoulder Press 4 sets of 12, 10, 8, 6 reps
Dumbbell Front Raise 4 sets of 12, 10, 8, 6 reps
Dumbbell Reverse Fly 4 sets of 12, 10, 8, 6 reps
Dumbbell Shrugs 4 sets of 12, 10, 8, 6 reps
Lying Triceps Extension – skull crushers 3 sets of 10, 8, 6 reps
One Arm Cable Extension 3 sets of 10, 8, 6 reps
One Arm Dumbbell Extension 3 sets of 10, 8, 6 reps
Cardio


Thursday
Squat 4 sets of 12, 10, 8, 6 reps
45 Degree Leg Press 4 sets of 12, 10, 8, 6 reps
Leg Extension 4 sets of 12, 10, 8, 6 reps
Leg Curl 4 sets of 12, 10, 8, 6 reps
Dead lifts 4 sets of 12, 10, 8, 6 reps
Seated calf Raise 3 sets of 10, 8, 8 reps
Standing Calf Raise 3 sets of 15, 12, 10

Friday
Off/Cardio

Saturday Cardio
Sunday Cardio