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basic
Bulking
Intermediate
Dumbbell
Plan Details
The basic routine by coxjd84 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
chest and back
Est. 53 min
8 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Rocky Pull-Up
3 Sets x 8 Reps
Dumbbell Around the World
3 Sets x 8 Reps
Kettlebell Renegade Row
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Tue
Run
Est. 62 min
1 exercise
Running
3 Sets
Wed
biceps and triceps
Est. 52 min
8 exercises
21s
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Tricep Press (Supine)
3 Sets x 8 Reps
Barbell Curl Against an Incline
3 Sets x 8 Reps
Fri
shoulders and legs
Est. 53 min
8 exercises
Barbell Upright Row
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Barbell Rear Press
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Dumbbell Hammer Shoulder Press
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Sat
abs and forearms
Est. 48 min
8 exercises
side bridge
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
