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16 Wk Bulk, FirmCreated by Musiknacht
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Workout Programs → 16 Wk Bulk, Firm
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Summary
6 Workouts / 19 Exercises
6% Cardio / 94% Strength Training
Latest Exercisers
Workout Program Description
For dedicated gymmers who enjoy working out and achieving personal goals.
Workouts
16 Wk Bulk, Firm, 1 of 6
Description
For dedicated gymmers who enjoy working out and achieving personal goals.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Stair Climber 00:07:00 The stair climber machine allows you to perform the action of climbing up a flight of stairs, except resistance can be added to the motion to increase the intensity level of the workout. This exercise... |
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Chest Press - Machine 5 sets: 12 reps, 12 reps, 10 reps, 10 reps, 8 reps Every machine is slightly different but make sure that the seat height is at a level so that the handles are in line with the lower part of your chest. Keep the movement slow, about 1.5 to 2 seconds i... |
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Dips - Machine 5 sets: 12 reps, 12 reps, 10 reps, 10 reps, 8 reps If you can't perform regular dips with your bodyweight, you can use a dip machine. Follow the directions on the machine that you use. Exercise image and description by Bodybuilding.com |
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Cable Crossover 5 sets: 12 reps, 12 reps, 10 reps, 10 reps, 8 reps Hold the stirrup cable attachments that are attached to a high pulley. Stand about one foot in front of the weight stacks with a handle in both hands. Lean slightly forward and put one foot in front o... |
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Tricep Kickbacks - Dumbbell 5 sets: 12 reps, 12 reps, 10 reps, 10 reps, 8 reps Stand to the right of a flat bench. Bend your left knee and rest it on the bench, and place your left hand ahead of you on the bench for balance. Your back should be as straight as possible. Pick up a... |
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Butterfly 5 sets: 12 reps, 12 reps, 10 reps, 10 reps, 8 reps Also known as the Pec Deck Fly. Sit at the machine with your back flat on the pad. Place your forearms on padded lever. Position your upper arms approximately parallel to the ground. Push levers toget... |
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Crunch - Exercise Ball 5 sets: 30 reps, 30 reps, 30 reps, 30 reps, 30 reps Sit on top of an exercise ball with your feet placed firmly on the floor. Roll the bottom half of your glutes off the ball by sliding forward. Your lower back should be centered on top of the ball. Pl... |
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