(ALL) Dumbell Only

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3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Nur Hanteln, 1. Satz ErwÃ¤rmung,
Max. Gewicht, 3 Ãœbungen je Muskelgruppe
- 6-12 Wiederholungen
- 3 Exercises by request.

Warmup 5 exercises, 30 mins

Barbell Deadlift	3x10 reps	rest: 30s
Weight Plate High Front Raise	3x10 reps	rest: 30s
Weight Plate Front Raise	3x10 reps	rest: 30s
	3x10 reps	rest: 30s
Dumbbell Cuban Press	4x10 reps	rest: 60s

Brust, Bizeps 17 exercises, 1 hr 44 mins

Dumbbell Concentration Curl	4x12 reps	rest: 60s
Dumbbell Bench Press	4x6,8,12 reps	rest: 60s
Dumbbell Incline Bench Press	4x6,8,12 reps	rest: 60s
Dumbbell Fly	4x6,8,12 reps	rest: 60s
Dumbbell Pullover	4x6,8,12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x6,8,12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x6,8,12 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	4x6,8,12 reps	rest: 60s
Dumbbell High Curl	4x6,8,12 reps	rest: 60s
Dumbbell Incline Alternating Hammer Curl	4x6,8,12 reps	rest: 60s
Dumbbell Incline Hammer Curl	4x6,8,12 reps	rest: 60s
Dumbbell Concentration Curl	4x6,8,12 reps	rest: 60s
Dumbbell Incline Curl	4x6,8,12 reps	rest: 60s
Dumbbell Incline Curl	4x6,8,12 reps	rest: 60s
Dumbbell Bicep Curl (Supine)	4x6,8,12 reps	rest: 60s
Dumbbell Bicep Curl (Supine Wide Grip)	4x6,8,12 reps	rest: 60s
Dumbbell Incline Fly	4x6,8,12 reps	rest: 60s

Trizeps, Beine 0 exercises, 0 min

Schulter, RÃ¼cken 18 exercises, 1 hr 44 mins

Dumbbell Shoulder Shrug	4x6,8,12 reps	rest: 60s
Dumbbell Seated Alternating Arnold Press	4x6,8,12 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	4x6,8,12 reps	rest: 60s
Dumbbell Bent-Over Raise	4x6,8,12 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	4x6,8,12 reps	rest: 60s
Dumbbell Front Raise	4x6,8,12 reps	rest: 60s
Dumbbell Lateral Raise	4x6,8,12 reps	rest: 60s
Dumbbell Lateral Raise (Prone)	4x6,8,12 reps	rest: 60s
Dumbbell Upright Row	4x6,8,12 reps	rest: 60s
Dumbbell One-Arm Bent-Over Reverse Fly	4x6,8,12 reps	rest: 60s
Dumbbell One-Arm Row	4x6,8,12 reps	rest: 60s
Dumbbell Incline Row (Reverse Grip)	4x6,8,12 reps	rest: 60s
Dumbbell Bent-Over Row	4x6,8,12 reps	rest: 60s
Dumbbell Deadlift	4x6,8,12 reps	rest: 60s
Dumbbell Incline Bench Row	4x6,8,12 reps	rest: 60s
Dumbbell Prone Incline Shrug	4x6,8,12 reps	rest: 60s
Dumbbell Rotational Row	4x6,8,12 reps	rest: 60s
Dumbbell Bent-Over Row (Palm in)	4x6,8,12 reps	rest: 60s