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Home C2 W2-4
Bulking
Intermediate
Dumbbell
Plan Details
The Home C2 W2-4 routine by DennisB85 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Flexible split (1.5-2) with push vs. pull focus; push includes quads, pull glut, hams and calves. Frequency: back, biceps and side delts 3 times/ week; all other muscle groups twice a week. Supersets according to weights and (non-overlapping muscle groups. Suitable for bulk, but more for lean bulk or cut. Intro week with less volume, 2-3 week according to plan, more volume in overreaching week, then deload. Equipment: pull up bar, dips bar, dumbbells, exercise ball
Routine detail
Tue
Workout 1 - Pull 1
Est. 68 min
11 exercises
Pull-Up
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Bridge Leg Curl with Feet on Dumbbells
3 Sets x 15 Reps
Rotate Weight Plate face-down
3 Sets x 10 Reps
Dumbbell External Rotation
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Serratus push ups
3 Sets x 12 Reps
Thu
Workout 2 - Push & Back
Est. 71 min
11 exercises
Push-up with resistance band
4 Sets x 8 Reps
Dumbbell Squat
4 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Dumbbell Arnold Press (Stability Ball)
3 Sets x 12 Reps
Standing Incline Curl
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Crossover
3 Sets x 12 Reps
Dumbbell External Rotation
3 Sets x 15 Reps
Reverse shrugs
3 Sets x 12 Reps
Sat
Workout 3 - Pull 2
Est. 72 min
11 exercises
Pull-Up
4 Sets x 12 Reps
Dumbbell Deadlift
4 Sets x 12 Reps
Machine Inverted Row
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Serratus push ups
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Bent-over face pulls
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Crunch
3 Sets x 20 Reps
Dumbbell External Rotation
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 15 Reps
Sun
Workout 4
Est. 77 min
11 exercises
Dumbbell Arnold Press (Stability Ball)
4 Sets x 10 Reps
Rotate Weight Plate face-down
4 Sets x 10 Reps
Dumbbell Squat
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Band Lateral Raise
4 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Stability Ball Push-Up
3 Sets x 20 Reps
Dumbbell Crossover
3 Sets x 12 Reps
Weight Plate Rotation
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Reverse shrugs
3 Sets x 12 Reps
