3 Days Week Bulking Workout Routine

BULKING WORKOUT ROUTINE FROM HUGE TOM

Always warm up on treadmill for 10-15 minute at moderate speed.

Start with smaller weight and increase it with each set.

Reps range would be between 8 and 12.

Rest between sets 2 minutes.

Day 1

CHEST
Barbell Bench Press 4 sets
Incline Bench Press 3 sets
Dumbbell Flyes 3 sets

BICEPS
Standing Biceps Barbell Curl 4 sets
Seated Biceps Dumbbell Curls
Scott Bench Dumbbell Biceps Curls
ABS

Day 2

LEGS
Squats 4 sets
Seated Legs Extension 3 sets
Calf raises 6 sets

SHOULDERS
Arnold Dumbbell Press 4 sets
Dumbbell Lateral Raise 3 sets
ABS

Day 3
BACK
Lat Pull-Downs 4 sets
Bent-Over Barbell Rows 4 sets
Deadlifts 3 sets

TRICEPS
Rope Triceps PressDown 4 sets
Close Grip Bench Press 4 sets
Dips or Cable Rope Overhead Triceps Extension 3 sets
ABS

For basic exercises choose the weight in such a way so last set you will do 6 reps and last 2 reps be hard.

Feel free to keep a cycle log on our forum page.

If you have any additional questions let me know.

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Warmest regards,
Huge Tom