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3x a week 5x5 Compounds
Bulking
Beginner
Dumbbell
Plan Details
The 3x a week 5x5 Compounds routine by rawmomma is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
5 min warm up on treadmill or eliptical Day 1: Barbell Bench Press Barbell Bent Over Row Romanian Deadlift Dumbbell Alternate Bicep Curl Knee Hip Raise On Parallel Bars Russian Twist Back Extensions bulgarian split squats Day 2: Deadlift pull ups alternating hammer curls back extensions bulgarian split squats knee hip raises standing tricep overhead extensions Bench press cable rows Day 3: Barbell Deadlift Barbell Bench Press Barbell Bent Over Row Alternate Hammer Curl Back Extensions Russian Twist Dumbbell Incline Fly bulgarian split squats 15+ min yoga stretch for cool down
Routine detail
Day 1
Monday compound
Est. 45 min
6 exercises
Dumbbell Tricep Extension
10 Sets x 3 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
10 Sets x 3 Reps
Kettlebell Front Squat
3 Sets x 10 Reps
dumbell clean and press
3 Sets x 10 Reps
Dumbbell Bent-Over Row (Palms in)
3 Sets x 8 Reps
Day 2
Tuesday Cardio
Est. 47 min
1 exercise
Elliptical Training
2 Sets
Day 3
Wednesday compound
Est. 34 min
6 exercises
Dumbbell Deadlift
2 Sets x 10 Reps
dumbell clean and press
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Kettlebell Front Squat
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Bent-Over Row (Palms in)
3 Sets x 10 Reps
Day 4
Thursday Cardio
Est. 47 min
1 exercise
Elliptical Training
2 Sets
Day 5
Friday compound
Est. 34 min
6 exercises
dumbell clean and press
3 Sets x 10 Reps
Dumbbell Deadlift
2 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Kettlebell Front Squat
3 Sets x 10 Reps
Dumbbell Bent-Over Row (Palms in)
3 Sets x 10 Reps
