Exercises that are going down in reps you will need to increase the weight by 5 and 10% every set.
This workout has tons of volume as you will see below its a little odd for a bulking workout but we want to grow as we are not to interested in getting stronger.
Use these tips:
- Warm up 5 mins on the treadmill or 1 – 2 warm up sets of the first exercise to save injury.
- Use the correct form! Watch the video above to learn each exercise or click on each exercise below!
- Rest – 30 – 60 seconds between each set and exercise.
|Cable Underhand Pull Down||4||18|
|Wide Grip Lat Pulldown||4||18|
|Cable Seated Row||4||18|
|Dumbbell Shoulder Shrug||4||18|
|Dumbbell Incline Curl||4||18|
|Dumbbell Alternate Incline Hammer Curl||4||18|
|Cable Rope Rear Delt Row||4||18|
|Dumbbell Side Bend||4||18|
|Cable Pallof Press with Rotation||4||18|