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All Dumbbell Muscle Building Routine
Bulking
Advanced
Dumbbell
Plan Details
The All Dumbbell Muscle Building Routine routine by kyronphelan2 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
5 day split, workouts organised to get best possible results with rest for closer muscle groups. Workout Arms 4 times a week x2 light and x2 heavy days these were added to the end of Chest, Back, Shoulders & Leg workouts which frees up 1 whole day for them abs and calfs as well as doing light abs and calfs every workout. Cardio to be done on any workout days in AM 3-5 times a week depending on motivation level. Must have rest days where specified.
Routine detail
Mon
Chest, Triceps (Light), Abs & Calfs
Est. 60 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Decline Fly
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Sit-Up
3 Sets x 25 Reps
Tue
Back, Biceps (Light), Abs & Calfs
Est. 58 min
8 exercises
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Sit-Up
3 Sets x 25 Reps
Wed
Abs, Calfs & Forearms
Est. 71 min
10 exercises
Sit-Up
3 Sets x 25 Reps
Crunch
3 Sets x 25 Reps
Plank
3 Sets
Alternating Heel Touch
3 Sets x 25 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Dumbbell Single-Leg Calf Raise
3 Sets x 10 Reps
Calf Raise On A Dumbbell
3 Sets x 10 Reps
Dumbbell Seated Calf Raise
3 Sets x 10 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 10 Reps
Dumbbell Seated Wrist Curl (Neutral Grip)
3 Sets x 10 Reps
Thu
Shoulders, Triceps (Heavy), Abs & Calfs
Est. 73 min
10 exercises
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 10 Reps
Dumbbell Incline Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Tate Press
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Sit-Up
3 Sets x 25 Reps
Fri
Legs, Biceps (Heavy), Abs & Calfs
Est. 73 min
10 exercises
Single Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Plie Squat
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Sit-Up
3 Sets x 25 Reps
