Loading...
Barbell and dumbbell only routine
Bulking
Intermediate
Dumbbell
Plan Details
The Barbell and dumbbell only routine routine by cannonbarrel4516 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
I used to do this at home with only barbell and dumbbell. Good for building muscle and burning fat (depends on the food you eat at well). Good luck!
Routine detail
Mon
Chest, Lower back
Est. 52 min
6 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Plank
4 Sets
Tue
Back, Abs
Est. 56 min
6 exercises
Pull-Up
4 Sets x 10 Reps
T Bar Row
5 Sets x 10 Reps
Barbell Deadlift
5 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Crunch
4 Sets x 10 Reps
Leg Raise
4 Sets x 10 Reps
Wed
Legs, Calves
Est. 57 min
6 exercises
Barbell Squat
5 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Dumbbell Step-Up
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Glute Kickback (Kneeling)
3 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Thu
Shoulder, Traps, Abs
Est. 53 min
6 exercises
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Bench Oblique Crunch
4 Sets x 10 Reps
Fri
Triceps, Biceps, Forearms
Est. 63 min
7 exercises
Barbell Skull Crusher (Reverse Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Climber Pull-Up
3 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
