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Beach 2014
Bulking
Advanced
Dumbbell
Plan Details
The Beach 2014 routine by kassimbass is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This schedule, I would recomend to get a nice body for the summer! I've done it myself to get a comprehensively trained body.
Routine detail
Mon
Chest / Grip
Est. 33 min
8 exercises
Barbell Bench Press
3 Sets x 6,15,25 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 6,15,25 Reps
Dumbbell Pullover
3 Sets x 6,15,25 Reps
Barbell Decline Bench Press
3 Sets x 6,15,25 Reps
Barbell Incline Bench Press
3 Sets x 6,15,25 Reps
Weight Plate Pinch
3 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 20 Reps
Tue
Back/Traps
Est. 26 min
10 exercises
Jackknife Sit-Up
2 Sets x 12 Reps
Crunch
2 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 6,15,25 Reps
Barbell Deadlift
3 Sets x 6,15,25 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6,15,25 Reps
Pull-Up
3 Sets x 6,15,25 Reps
Cable Seated Row
3 Sets x 6,15,25 Reps
Back Hyperextension
3 Sets x 6,15,25 Reps
Dumbbell Rear Delt Row
3 Sets x 6,15,25 Reps
Dumbbell Shoulder Shrug
6 Sets x 6,15,25,25,25,25 Reps
Wed
Delts /Abs / Grip
Est. 98 min
15 exercises
Barbell Push Press Behind the Neck
3 Sets x 6,15,25 Reps
Machine Shoulder Press
3 Sets x 6,15,25 Reps
Dumbbell Lateral Raise
3 Sets x 6,15,25 Reps
Weight Plate Front Raise
3 Sets x 6,15,25 Reps
Band Sit-Up
8 Sets x 20 Reps
Hanging Leg Raise
8 Sets x 20 Reps
Dumbbell Side Bend
8 Sets x 20 Reps
Oblique Crunch
8 Sets x 20 Reps
Stability Ball Medicine Ball Sit-Up
3 Sets x 6,15,25 Reps
Dumbbell Reverse Fly
3 Sets x 6,15,25 Reps
Dumbbell Bent-Over Raise
3 Sets x 6,15,25 Reps
Dumbbell One-Arm Front Raise
3 Sets x 6,15,25 Reps
Weight Plate Pinch
3 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 20 Reps
Thu
Cardio
Est. 5 min
1 exercise
Running
1 Set
Fri
Triceps / Biceps / Grip
Est. 39 min
11 exercises
Barbell Bench Press (Close Grip)
3 Sets x 6,15,25 Reps
Cable Shoulder Extension
3 Sets x 6,15,25 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 6,15,25 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 6,15,25 Reps
EZ Bar Curl
3 Sets x 6,15,25 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 6,15,25 Reps
Dumbbell Hammer Curl
3 Sets x 6,15,25 Reps
Dumbbell Concentration Curl
3 Sets x 6,15,25 Reps
Weight Plate Pinch
3 Sets x 20 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 20 Reps
Dumbbell Seated Wrist Curl
3 Sets x 20 Reps
Sat
Legs/Abs
Est. 95 min
16 exercises
Barbell Deep Squat
3 Sets x 6,15,25 Reps
Barbell Bench Squat
3 Sets x 6,15,25 Reps
Barbell Single-Leg Squat
3 Sets x 6,15,25 Reps
Machine Leg Extension
3 Sets x 6,15,25 Reps
Machine Leg Curl (Prone)
3 Sets x 6,15,25 Reps
Cable Leg Kickback
3 Sets x 6,15,25 Reps
Calf Press On Leg Press
3 Sets x 6,15,25 Reps
Machine Single-Leg Calf Press
3 Sets x 6,15,25 Reps
Machine Seated Calf Raise
3 Sets x 6,15,25 Reps
Decline Crunch
8 Sets x 20 Reps
Air Bike
8 Sets x 20 Reps
Dumbbell Side Bend
8 Sets x 20 Reps
Barbell Ab Rollout (Kneeling)
5 Sets x 5 Reps
Barbell twists
8 Sets x 20 Reps
Hanging Leg Raise
8 Sets x 20 Reps
Hanging Pike
3 Sets x 5 Reps
Sun
Cardio
Est. 5 min
1 exercise
Running
1 Set
