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Peak Muscle Performance
Bulking
Advanced
Dumbbell
Plan Details
The Peak Muscle Performance routine by pulsar8 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This routine is designed for those individuals who want to gain muscle in a controlled manner. This workout is broken down into specific muscle groups that you can target on various days. The workout also features alternate versions (mods), so you can vary your routine. Visit us me www.facebook.com/PMPfitness
Routine detail
Mon
Chest and Triceps (Mod 1)
Est. 131 min
18 exercises
Bench Dip
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbell Walking Lunge
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell One-Arm Hammer Press
3 Sets x 12 Reps
Tricep Stretch
3 Sets x 12 Reps
Wide Push-up
3 Sets x 12 Reps
Assisted Chest Stretch
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Skullcrushers
3 Sets x 12 Reps
Dumbbell Around the World
3 Sets x 12 Reps
Hammer Skullcrushers
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Mon
Chest and Triceps (Mod 2)
Est. 94 min
13 exercises
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Pyramid Pushups
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Band Cross-Over
3 Sets x 12 Reps
Dumbbell Rotational Bench Press
3 Sets x 12 Reps
Plyo Push-Up
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Tricep Stretch
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Dumbell Pushup
3 Sets x 12 Reps
Dumbbell Tate Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Tue
Back, Biceps, and Forearm
Est. 152 min
21 exercises
Dual Cable Triceps Extension
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Hanging Leg Lift
3 Sets x 12 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Driver
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Bicep Bands Super Set
3 Sets x 12 Reps
Cable Incline Pulldown (Supine)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Rocky Pull-Up
3 Sets x 12 Reps
Machine Inverted Row
3 Sets x 12 Reps
Lat Pull-ins
3 Sets x 12 Reps
Band Reverse Fly
3 Sets x 12 Reps
Inverted Ring Row
3 Sets x 12 Reps
Kettlebell Renegade Row
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Wed
Abs (Mod 1)
Est. 134 min
19 exercises
Abdominal Pendulum
3 Sets x 12 Reps
Dumbbell Alternating Cobra (Stability Ball)
3 Sets x 12 Reps
Dragon Flag
3 Sets x 12 Reps
Bench Oblique Crunch
3 Sets x 12 Reps
Stability Ball V-Up
3 Sets x 12 Reps
Alternating Reach and Catch
3 Sets x 12 Reps
Camel Pose
3 Sets x 12 Reps
Stability Ball Hand and Foot Exchange
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Alternating Reverse Hyper (Flat Bench)
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Medicine Ball Throw (Stability Ball)
3 Sets x 12 Reps
Table Pose
3 Sets x 12 Reps
Gym Ball Pike
3 Sets x 12 Reps
Alternating Leg Bridge
3 Sets x 12 Reps
Stability Ball One-Arm Bridge
3 Sets x 12 Reps
Stability Ball Hip Roll
3 Sets x 12 Reps
Barbell Seated Twist
3 Sets x 12 Reps
Cable Woodchop
3 Sets x 12 Reps
Wed
Abs (Mod 2)
Est. 116 min
18 exercises
Air Bike
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Dumbbell Side Plank
3 Sets x 12 Reps
Alternating Palm Shin Peak
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 12 Reps
Cross-Leg Side Stretch (Supine)
3 Sets x 12 Reps
Resistance Lateral Stretch
3 Sets x 12 Reps
Table Pose
3 Sets x 12 Reps
Stability Ball Pull-In
3 Sets x 12 Reps
Scissor Kick
3 Sets x 12 Reps
Weighted Crunches
3 Sets x 12 Reps
Camel Pose
3 Sets x 12 Reps
Cross Body Crunch
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Resistance Hip Lift
3 Sets x 12 Reps
Ab Carver
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Thu
Shoulders and Legs
Est. 133 min
18 exercises
Cable Deltoid Raise
3 Sets x 12 Reps
Dumbbell Front Incline Raise
3 Sets x 12 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Rope Row to Neck
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Mountain Climber
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Cable External Rotation
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Cable Internal Rotation
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
