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David Training
Bulking
Advanced
Dumbbell
Plan Details
The David Training routine by david.dunlop is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
3 Day Split. Rest-Pause Routine. 4 Sets of 8 Reps. Total 32 Reps. No longer than 30 second rest between sets. Do not increase the weight between sets. Only increase the weight by 2.5kg/5kg for next time if you successfully complete each workout. Deadlift - 1 Rep Heavy. 15 Sets over 10 Minutes. Squat. Sets 1-3, Total of 24 reps. Squat. Set 4, 50% weight, AMRAP. Abs. Anything goes. Diet is key for Abs. Less days at the gym. Faster routine. Builds bulk over time. Remember, this is a Marathon, not a Sprint. Can be as effective as a 4/5 day split. Get that muscle soreness feeling the next day!
Routine detail
Mon
Back, Bicep, Forearms, Traps and Abs
Est. 52 min
7 exercises
Barbell Deadlift
4 Sets x 5 Reps
Pull-Up
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Weighted Crunch
4 Sets x 8 Reps
Air Bike
4 Sets x 8 Reps
Tue
Cardio
Est. 62 min
1 exercise
Treadmill Running
1 Set
Wed
Quads, Hamstrings, Calves and Abs
Est. 50 min
6 exercises
Barbell Squat
4 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Alternating Heel Touch
4 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Thu
Cardio
Est. 123 min
2 exercises
Rowing
3 Sets
Elliptical Training
3 Sets
Sat
Chest, Shoulders, Triceps and Abs
Est. 64 min
9 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Decline Bench Leg Raise
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Sun
Cardio
Est. 62 min
1 exercise
Indoor Cycling
3 Sets
