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Gym Exercises

The document outlines a detailed 5-day workout plan focused on bulking, including specific exercises for various muscle groups such as chest, back, legs, shoulders, and arms. Each day includes a structured list of exercises with recommended sets and repetitions. Additionally, there are optional workouts and isolation exercises provided for further targeting of specific muscle areas.

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homer.gaming4
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Download as DOCX, PDF, TXT or read online on Scribd
209 views

Gym Exercises

The document outlines a detailed 5-day workout plan focused on bulking, including specific exercises for various muscle groups such as chest, back, legs, shoulders, and arms. Each day includes a structured list of exercises with recommended sets and repetitions. Additionally, there are optional workouts and isolation exercises provided for further targeting of specific muscle areas.

Uploaded by

homer.gaming4
Copyright
© © All Rights Reserved
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Potential Bulking 5 Days Workout

Day 1: Chest and Triceps


1.Bench Press - 4 sets of 6-8 reps
2.Incline Dumbbell Press - 3 sets of 8-10 reps
3.Dumbbell Flyes - 3 sets of 10-12 reps
4.Tricep Dips - 4 sets of 8-10 reps
5.Skull Crushers - 3 sets of 10-12 reps
6.Tricep Rope Pushdowns - 3 sets of 12-15 reps

Day 2: Back and Biceps


1.Deadlift - 4 sets of 5 reps
2.Pull-Ups or Lat Pull-Downs - 4 sets of 8-10
reps
3.Bent Over Barbell Rows - 3 sets of 8-10 reps
4.Seated Cable Rows - 3 sets of 10-12 reps
5.Barbell Bicep Curls - 4 sets of 8-10 reps
6.Hammer Curls - 3 sets of 10-12 reps

Day 3: Legs
1.Squats - 4 sets of 6-8 reps
2.Leg Press - 3 sets of 8-10 reps
3.Romanian Deadlifts - 3 sets of 8-10 reps
4.Leg Extensions - 3 sets of 10-12 reps
5.Calf Raises - 4 sets of 12-15 reps
Day 4: Shoulders and Abs
1.Military Press (Barbell or Dumbbell) - 4 sets of
6-8 reps
2.Dumbbell Lateral Raises - 3 sets of 10-12 reps
3.Seated Bent Over Rear Delt Raises - 3 sets of
10-12 reps
4.Arnold Press - 3 sets of 8-10 reps
5.Hanging Leg Raises - 4 sets of 10-12 reps
6.Plank - 3 sets of 1-minute hold

Day 5: Arms and Cardio


1.Close-Grip Bench Press - 4 sets of 8-10 reps
2.Preacher Curls - 4 sets of 8-10 reps
3.Concentration Curls - 3 sets of 10-12 reps
4.Tricep Kickbacks - 3 sets of 12-15 reps
5.20-30 minutes of steady-state cardio (e.g.,
brisk walking, jogging, cycling)
Day 1: Chest

Bench Press - 4 sets of 6-8 reps


Incline Dumbbell Press - 3 sets of 8-10 reps
Dumbbell Flyes - 3 sets of 10-12 reps
Push-Ups - 3 sets of max reps
Cable Chest Flyes - 3 sets of 12-15 reps
Day 2: Back

Deadlift - 4 sets of 5 reps


Pull-Ups or Lat Pull-Downs - 4 sets of 8-10
reps
Bent Over Barbell Rows - 3 sets of 8-10 reps
Seated Cable Rows - 3 sets of 10-12 reps
Face Pulls - 3 sets of 12-15 reps
Day 3: Legs

Squats - 4 sets of 6-8 reps


Romanian Deadlifts - 4 sets of 8-10 reps
Leg Press - 3 sets of 10-12 reps
Leg Extensions - 3 sets of 12-15 reps
Calf Raises - 4 sets of 12-15 reps
Day 4: Shoulders

Military Press (Barbell or Dumbbell) - 4 sets of


6-8 reps
Dumbbell Lateral Raises - 3 sets of 10-12 reps
Seated Bent Over Rear Delt Raises - 3 sets of
10-12 reps
Arnold Press - 3 sets of 8-10 reps
Shrugs - 4 sets of 10-12 reps
Day 5: Arms

Barbell Bicep Curls - 4 sets of 8-10 reps


Close-Grip Bench Press - 4 sets of 8-10 reps
Hammer Curls - 3 sets of 10-12 reps
Tricep Dips - 3 sets of 10-12 reps
Cable Rope Pushdowns - 3 sets of 12-15 reps
Day 6: Legs and Cardio

Front Squats - 4 sets of 6-8 reps


Bulgarian Split Squats - 3 sets of 8-10 reps per
leg
Romanian Deadlifts - 3 sets of 10-12 reps
Leg Curls - 3 sets of 12-15 reps
20-30 minutes of high-intensity interval training
(HIIT) or steady-state cardio

Isolation Exercise List:


Chest-‫חזה‬: Flat,Incline or Decline Flyes
(dumbbell, cable or machine)
Back-‫גב‬: Pull up, Cable Row, Cable Lat
Pulldown, Straight Arm cable Pulldown,Incline
Bench Dumbbell Row

Shoulders-‫כתפיים‬: Lateral Raises or Front


Raises (dumbbell, cable or machine)
Biceps- ‫יד קידמית‬: Biceps Curls (barbell,
dumbbell, cable or machine)
Triceps-‫יד אחורית‬: Triceps Extensions (barbell,
dumbbell, cable or machine)
Quads-‫ירך קדמית‬: Leg Extensions
Hamstrings-‫ירך אחורית‬: Leg Curls
Calves-‫תאומים‬: Calf Raise

Optional Chest day workout to increase chest


1)Heavy weight Bench Press - 4X6-8
2)Incline Smith Machine - 4X10
3)Dumbbell Fly (Can do flat or Incline) - 3X12
4)Weighted Dips - 3X10

**Day 1: Upper Body**


- Barbell bench press: 4 sets x 8-10 reps
- Incline dumbbell press: 3 sets x 10-12 reps
- Cable flyes: 3 sets x 12-15 reps
- Pull-ups: 3 sets x max reps
- Seated cable rows: 3 sets x 12-15 reps
- Biceps curls: 3 sets x 12-15 reps
- Triceps pushdowns: 3 sets x 12-15 reps

**Day 2: Lower Body**


- Squats: 4 sets x 8-10 reps
- Deadlifts: 4 sets x 8-10 reps
- Leg press: 3 sets x 10-12 reps
- Lunges: 3 sets x 12-15 reps
- Leg curls: 3 sets x 12-15 reps
- Calf raises: 4 sets x 15-20 reps

**Day 3: Upper Body**


- Dumbbell bench press: 4 sets x 8-10 reps
- Incline barbell bench press: 3 sets x 10-12
reps
- Cable flyes: 3 sets x 12-15 reps
- Bent-over rows: 3 sets x 10-12 reps
- Pull-downs: 3 sets x 12-15 reps
- Hammer curls: 3 sets x 12-15 reps
- Triceps overhead extensions: 3 sets x 12-15
reps

**Day 4: Lower Body**


- Deadlifts: 4 sets x 8-10 reps
- Leg press: 3 sets x 10-12 reps
- Lunges: 3 sets x 12-15 reps
- Leg curls: 3 sets x 12-15 reps
- Calf raises: 4 sets x 15-20 reps

**Day 5: Upper Body**


- Seated dumbbell press: 4 sets x 8-10 reps
- Lateral raises: 3 sets x 10-12 reps
- Rear delt flyes: 3 sets x 12-15 reps
- Pull-ups: 3 sets x max reps
- Seated cable rows: 3 sets x 12-15 reps
- Biceps curls: 3 sets x 12-15 reps
- Triceps pushdowns: 3 sets x 12-15 reps

**Day 6: Lower Body**


- Squats: 4 sets x 8-10 reps
- Deadlifts: 4 sets x 8-10 reps
- Leg press: 3 sets x 10-12 reps
- Lunges: 3 sets x 12-15 reps
- Leg curls: 3 sets x 12-15 reps
- Calf raises: 4 sets x 15-20 reps

**Day 1: Chest and Back**


- Barbell bench press: 4 sets x 8-10 reps
- Incline dumbbell press: 3 sets x 10-12 reps
- Cable flyes: 3 sets x 12-15 reps
- Pull-ups: 3 sets x max reps
- Seated cable rows: 3 sets x 12-15 reps
- Bent-over rows: 3 sets x 10-12 reps

**Day 2: Legs**
- Squats: 4 sets x 8-10 reps
- Deadlifts: 4 sets x 8-10 reps
- Leg press: 3 sets x 10-12 reps
- Lunges: 3 sets x 12-15 reps
- Leg curls: 3 sets x 12-15 reps
- Calf raises: 4 sets x 15-20 reps

**Day 3: Arms**
- Biceps curls: 4 sets x 8-10 reps
- Hammer curls: 3 sets x 10-12 reps
- Preacher curls: 3 sets x 12-15 reps
- Triceps pushdowns: 4 sets x 8-10 reps
- Skull crushers: 3 sets x 10-12 reps
- Overhead triceps extensions: 3 sets x 12-15
reps

**Day 4: Chest and Back**


- Incline barbell bench press: 4 sets x 8-10
reps
- Dumbbell bench press: 3 sets x 10-12 reps
- Cable flyes: 3 sets x 12-15 reps
- Pull-downs: 3 sets x 12-15 reps
- Seated cable rows: 3 sets x 12-15 reps
- Deadlifts: 3 sets x 10-12 reps

**Day 5: Legs**
- Squats: 4 sets x 8-10 reps
- Deadlifts: 4 sets x 8-10 reps
- Leg press: 3 sets x 10-12 reps
- Lunges: 3 sets x 12-15 reps
- Leg curls: 3 sets x 12-15 reps
- Calf raises: 4 sets x 15-20 reps

**Day 6: Arms**
- Close-grip bench press: 4 sets x 8-10 reps
- Triceps dips: 3 sets x max reps
- Cable biceps curls: 3 sets x 12-15 reps
- Overhead triceps extensions: 4 sets x 8-10
reps
- Hammer curls: 3 sets x 10-12 reps
- Preacher curls: 3 sets x 12-15 reps

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