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Taka's Pre-Exhaustion Iso/Compound Freeweights
Bulking
Intermediate
Dumbbell
Plan Details
The Taka's Pre-Exhaustion Iso/Compound Freeweights routine by Takabanana is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Day A: Hamstrings, Back, Side Deltoids, Biceps, Abs Day B: Chest, Quads, Front Deltoids, Triceps, Calves Workout Week Pattern: ABXABXX Pre-Exhaustion: Isolation first, Compound second
Routine detail
Mon
A1 Hamstrings/Back/Side Delts/Biceps/Abs
Est. 69 min
10 exercises
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Dumbbell Rear Delt Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Dumbbell Preacher Curl
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Tue
B1 Chest/Quads/Front Delts/Triceps/Calves
Est. 71 min
10 exercises
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Thu
A2 Hamstrings/Back/Side Delts/Biceps/Abs
Est. 68 min
10 exercises
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Dumbbell Rear Delt Row
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Fri
B2 Chest/Quads/Front Delts/Triceps/Calves
Est. 74 min
10 exercises
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell Press (Close Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
