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After giving beginner bulk up plan lot of people were asking what they should do after that. Once you cross beginner level you are at intermediate level and workout and diet needs to be changed.
Here is 120 Days Muscle Building/ Bulk Up Plan. It has intermediate diet & workout which once followed will surely give you best results.
Here are the cool down movements as mentioned in video:
GENERAL COOLING DOWN MOVEMENTS
Front bends heel touch 2x 5seconds
Straight legs seated toe touch 2×5 seconds
Lying vertical legs widening 2×5 seconds
Lying knee held body roll 2×5 seconds
Dead hang 2×5 seconds
UPPER BODY COOLING DOWN MOVEMENTS
Overhead hands stretching 2×5 seconds
Overhead bar gripped front stretching 2×5 seconds
Overhead bar gripping back stretching 2×5 seconds
Horizontal hands doorway stretching 2×5 seconds
Shrug type bar hanging 2×5 seconds
Dead lift type bend over back pulls 2×5 seconds
LOWER BODY COOLING DOWN MOVEMENTS
Vajrasana type kneeling-sitting on toes 2×5 seconds
Side lunge type one leg kneeling 2×5 seconds
Gripped ankle standing bent knee quad stretch 2×5 seconds
Full length lunge type kneeling 2×5 seconds
Butterfly type inner thighs stretch 2×5 seconds
Seated wide legged toe touch 2×5 seconds
Do watch the full video and don’t forget to like the video and comment down your questions and queries.
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