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Martin's Routine
Bulking
Intermediate
Dumbbell
Plan Details
The Martin's Routine routine by Dark_Knight7096 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Setting up a 5 day/wk routine to follow, rotation: A1 B1 C1 A2 B2 C1 A1 B1 C2 A2 B1 C1 A1 B2 C2
Routine detail
Day 1
Chest & Triceps 1
Est. 57 min
6 exercises
Dumbbell Bench Press
4 Sets x 15 Reps
Barbell Incline Bench Press
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 15 Reps
Day 2
Chest & Triceps 2
Est. 59 min
6 exercises
Barbell Bench Press
4 Sets x 15 Reps
Dumbbell Fly
4 Sets x 15 Reps
Dumbbell Decline Bench Press
4 Sets x 15 Reps
Barbell Seated Tricep Extension
3 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Day 3
Back & Biceps 1
Est. 57 min
6 exercises
Dumbbell Bent-Over Row
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Dumbbell Preacher Curl
3 Sets x 15 Reps
Day 4
Back & Biceps 2
Est. 58 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Kettlebell Renegade Row
4 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Dumbbell Preacher Curl
3 Sets x 15 Reps
Day 5
Legs & Shoulders 1
Est. 55 min
8 exercises
Smith Machine Squat
3 Sets x 8 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Day 6
Legs & Shoulders 2
Est. 67 min
8 exercises
Smith Machine Squat
3 Sets x 15 Reps
Barbell Clean Deadlift
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Calf Press
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
