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strength and bulking workout routine apex tough

Strength and Bulking Workout Routine

What’s up guys! Coming at you with a new workout routine since I’ve started body recomping. This means that I am working on building muscle, strength, and size (bulking) while simultaneously trying to cut or minimize body fat increase. I recently had a friend ask me if I’d make him a routine, or at least give him the one I am currently using. So I decided I would just post it up on here!

Let me break it down for you: I am not doing these exact workouts every week, but rather following the same pattern every week. Many of the workouts I am in fact doing every week (like the big stuff, ie squats, deadlifts, presses, etc), but some of the alternating or ropes/cables I will switch out from week to week.

An example of this is one week I’ll do Rope Cable Tricep Extensions, and then the following week instead of rope I’ll use a straight bar. So the exercise/movement generally stays the same, but using different techniques slightly alters the movement enough to avoid going into a plateau.

A few of these alterations I’ve included below, and they are marked with the slash symbol ( ” / ” ) — So if you see that, then one week I am doing the first workout, and the following week I am doing the second workout.

Each exercise is 4 sets total: lighter weights for the first set, for 10-12 reps, followed by 3 sets of heavier weights for 6-8 reps.

Enjoy!

 

1. MONDAY – REST

This can be used a full rest day (so no exercise at all) or to assist with fat loss, used as an Active Rest day by doing 30-45 minutes of your preferred cardio or as I prefer, a HIIT (High Intensity Interval Training) session.

2. TUESDAY - ARMS / ABS

– Dumbbell Curls
– Dumbbell Kickbacks
– EZ Bar Curls / Machine Preacher Curl
– Tricep Cable Pushdowns (Rope / Straight Bar)
– Cable Woodchops
– Isolated Bicep Curls
– Cross Body / One Arm Dumbbell Tricep Extension
– Hammer Curls / Incline Dumbbell Curls
– Overhead Rope Tricep Extensions
– Standing Oblique Dips

3. WEDNESDAY - SHOULDERS / CALVES

– Seated Dumbbell Press
– Standing Calf Raises
– Front Dumbbell Raises
– Lateral Raises
– Seated Calf Extensions
– Bent Over Lateral Raises
– Dumbbell Shrugs
– Seated Calf Raises
– Seated Barbell Shoulder Press

4. THURSDAY – REST

This can be used a full rest day (so no exercise at all) or to assist with fat loss, used as an Active Rest day by doing 30-45 minutes of your preferred cardio or as I prefer, a HIIT (High Intensity Interval Training) session.

5. FRIDAY - LEGS / ABS

– Squats
– Seated Leg Curl
– Seated Leg Extension
– Captains Chair / Hanging Leg Raises
– Lunges
– Prone (Laying) Leg Curl
– Leg Press
– Crunch Machine
– Hip Abductors
– Hip Adductors

6. SATURDAY – CHEST

– Flat Dumbbell Press
– Flat Dumbbell Fly
– Incline Bench Press
– Decline Cable Fly
– Incline Cable Fly
– Decline Bench Press
– Seated Fly Machine
– Flat Bench Press

7. SUNDAY – BACK

– Lat Pulldowns
– Reverse Grip Lat Pulldowns
– Close Grip Cable Row
– Deadlifts
– Alternating Seated Row Machine
– Straight Bar Cable Pulldowns
– Rear Delt Extensions
– High Row Machine