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barbell/dumbell biweekly rotation (em)
Bulking
Intermediate
Dumbbell
Plan Details
The barbell/dumbell biweekly rotation (em) routine by edmclaughlin523 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Lifting: Goal is 3 sets of 15 and to always increase your total reps or to beat your 1RM. When 3 sets of 15 is accomplished, you need to increase the weight used (not the number of reps). Focus on your form and not the weight used to avoid potential injuries. Cardio: Running should only used to increase heart rate to 80% of max HR. ex: WEEK 1 30 lbs x 11 30 lbs x 11 30 lbs x 10 WEEK 2 30 lbs x 12 or one of the 3 sets = 35 lbs x 9 30 lbs x 10 30 lbs x 11
Routine detail
Day 1
barbell arms
Est. 96 min
9 exercises
Running
1 Set
Barbell Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Running
1 Set
Day 2
barbell chest
Est. 91 min
8 exercises
Running
1 Set
Barbell Bench Press
3 Sets x 10 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
wide grip barbell incline bench press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press (Wide Grip)
3 Sets x 10 Reps
Running
1 Set
Day 3
barbell shoulder/back
Est. 104 min
10 exercises
Running
1 Set
Barbell Upright Row
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Squat
3 Sets x 10 Reps
Running
1 Set
Day 4
dumbbell arms
Est. 97 min
9 exercises
Running
1 Set
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 10 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Running
1 Set
Day 5
dumbbell chest
Est. 93 min
8 exercises
Running
1 Set
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Decline Fly
3 Sets x 10 Reps
Running
1 Set
Day 6
dumbbell shoulder
Est. 112 min
11 exercises
Running
1 Set
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Rear Deltoid Row
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Running
1 Set
