JefitTeam

Feb 5th 2013

TRY IT OUT

DOWNLOAD

6 Day Bulking Split

DOWNLOADS/VIEWS: 4763/588333

RATING: 77 (FROM 1675 JEFIT MEMBERS)

6 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is an Advanced 6 Day Bulking Split routine for those who are looking to step up their bulking goals from a standard beginner or intermediate routine.

As in a bulking routine, for the first set of any exercise you are performing, you will do whatever weight you can perform for up to 14 repetitions.

The following sets you will decrease the amount of reps from 14 to 12, 10, 8 and ending with 6 reps with the most amount of weight you can perform for 6 repetitions.

For many of the bodyweight exercises, i.e Pullups, you will perform this exercise for up to 4 sets and 15 reps for each set.

There is a main focus on compound exercises to stimulate your growth hormones to gain more muscle mass and size. Performing exercises with correct form and pushing yourself to lift for the reps listed is key to bulk up and gain the muscle mass you are looking to achieve.

*** Note : Diet is key when you are performing this routine.

For many bulking routines, the main focus is to take in more carbohydrates then protein. Protein is key to help rebuild muscles but carbs help fuel and make the muscles fuller.

You will take in a ratio of 2 to 1 carbs to protein when you are performing this routine to see optimal results for your bulk.

Chest, Back and Abs 9 exercises, 1 hr 13 mins

Barbell Bench Press	4x12,10,8,6 reps	rest: 90s
Barbell Incline Bench Press	4x12,10,8,6 reps	rest: 60s
Straight Arm Dumbbell Pullover	4x12,10,8,6 reps	rest: 60s
Barbell Deadlift	2x8,6 reps	rest: 60s
Barbell Bent Over Row	4x12,10,8,6 reps	rest: 60s
One Arm Dumbbell Row	4x12,10,8,6 reps	rest: 60s
Pull Ups	2x8 reps	rest: 60s
Crunches	2x25 reps	rest: 60s
Crunches with Legs on a Bench	2x25 reps	rest: 60s

Arms, Forearms, Shoulders and Abs 13 exercises, 1 hr 48 mins

Clean and Jerk	4x6 reps	rest: 90s
Dumbbell Lateral Raise	4x12,10,8,6 reps	rest: 60s
Barbell Shrug	4x12,10,8,6 reps	rest: 60s
Barbell Up Right Row	4x12,10,8,6 reps	rest: 60s
Barbell Shoulder Press	4x10,8,6 reps	rest: 60s
Barbell Curl	4x12,10,8,8 reps	rest: 60s
Dumbbell Alternate Bicep Curl	4x12,10,8,6 reps	rest: 60s
Barbell Close Grip Bench Press	4x12,10,8,6 reps	rest: 60s
Barbell Triceps Extension	3x12,10,8 reps	rest: 60s
Palms Up Dumbbell Wrist Curl Over A Bench	3x12,10,8 reps	rest: 60s
Palms Down Dumbbell Wrist Curl Over A Bench	3x12,10,8 reps	rest: 60s
Crunches	2x15 reps	rest: 60s
Reverse Crunch	2x15 reps	rest: 60s

Legs, Lower Back and Abs 10 exercises, 1 hr 32 mins

Barbell Full Squat	4x12,10,8,6 reps	rest: 90s
Barbell Lunge	4x12,10,8,6 reps	rest: 60s
Stiff-Legged Barbell Deadlift	4x12,10,8,6 reps	rest: 60s
Seated Calf Raise	4x12,10,8,6 reps	rest: 60s
Standing Barbell Calf Raise	4x15 reps	rest: 60s
Donkey Calf Raises	4x15 reps	rest: 60s
Barbell Good Morning	4x12,10,8,6 reps	rest: 60s
Cable Seated Row	4x12,10,8,6 reps	rest: 60s
Crunches	2x20 reps	rest: 60s
Crunches with Legs on a Bench	2x20 reps	rest: 60s

Chest, Back and Abs 10 exercises, 1 hr 25 mins

Dumbbell Bench Press	4x12,10,8,6 reps	rest: 90s
Dumbbell Incline Bench Press	4x12,10,8,6 reps	rest: 60s
Dumbbell Fly	4x12,10,8,6 reps	rest: 60s
Barbell Deadlift	3x10,8,6 reps	rest: 60s
T Bar Row	3x12,10,8 reps	rest: 60s
Barbell Bent Over Row	4x12,10,8,6 reps	rest: 60s
Wide Grip Lat Pulldown	4x12,10,8,6 reps	rest: 60s
Hammer Pull Up	3x10 reps	rest: 60s
Crunches	2x20 reps	rest: 60s
Reverse Crunch	2x20 reps	rest: 60s

Arms, Forearms, Shoulders and Abs 14 exercises, 2 hrs 7 mins

Dumbbell Shoulder Press	4x12,10,8,6 reps	rest: 90s
Dumbbell Arnold Press	4x12,10,8,6 reps	rest: 60s
Dumbbell Lateral Raise	4x12,10,8,6 reps	rest: 60s
Dumbbell Shoulder Shrug	4x12,10,8,6 reps	rest: 60s
Push Press	4x12,10,8,6 reps	rest: 60s
Barbell Curl	4x12,10,8,6 reps	rest: 60s
Dumbbell Concentration Curls	4x12,10,8,6 reps	rest: 60s
Close Grip Press Behind the Neck	4x12,10,8,6 reps	rest: 60s
Barbell Triceps Extension	4x12,10,8,6 reps	rest: 60s
Dumbbell Standing Triceps Extension	4x12,10,8,6 reps	rest: 60s
Palms Up Dumbbell Wrist Curl Over A Bench	4x12,10,8,6 reps	rest: 60s
Palms Down Dumbbell Wrist Curl Over A Bench	4x12,10,8,6 reps	rest: 60s
Crunches	2x20 reps	rest: 60s
Crunches with Legs on a Bench	2x20 reps	rest: 60s

Legs, Lower Back and Abs 10 exercises, 1 hr 31 mins

Leg Press	4x12,10,8,6 reps	rest: 90s
Barbell Squat	4x12,10,8,6 reps	rest: 60s
Barbell Front Squat	4x12,10,8,6 reps	rest: 60s
Barbell Hack Squat	4x12,10,8,6 reps	rest: 60s
Standing Barbell Calf Raise	4x15 reps	rest: 60s
Seated Calf Raise	3x14,12,10,8,6 reps	rest: 60s
Cable Seated Row	4x12,10,8,6 reps	rest: 60s
Barbell Good Morning	4x12,10,8,6 reps	rest: 60s
Crunches	2x20 reps	rest: 60s
Reverse Crunch	2x20 reps	rest: 60s