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Abdo
AUDIO TIP
Bulking
Beginner
None
Plan Details
The Abdo routine by Markassaf is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Push
Est. 0 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Push-Up
3 Sets x 16 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Day 2
Pull
Est. 0 min
7 exercises
Dumbbell Deadlift
3 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
Barbell Row
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Day 3
Legs
Est. 0 min
5 exercises
Dumbbell Bulgarian Split Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
