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SuperMalvins Supersystem!
Bulking
Beginner
Dumbbell
Plan Details
The SuperMalvins Supersystem! routine by Malvinmunthe is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Bryst og Triseps
Est. 42 min
6 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Decline Tricep Extension
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Tue
Rygg, Biseps og underarm.
Est. 43 min
6 exercises
Dumbbell Alternating Preacher Curl
3 Sets x 10 Reps
Dumbbell Bent-Over Row (Palms in)
3 Sets x 10 Reps
Dumbbell Alternating Preacher Curl (Hammer)
3 Sets x 10 Reps
Barbell Seated Good Morning
3 Sets x 10 Reps
Machine Inverted Row
3 Sets x 10 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 10 Reps
Thu
skuldre og bein
Est. 55 min
8 exercises
Dumbbell Jump Squat
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Seated Alternating Reverse Fly
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Hamstring Curl
3 Sets x 10 Reps
Dumbbell Seated One-Arm Shoulder Press
3 Sets x 10 Reps
Fri
Biceps og mage
Est. 21 min
3 exercises
Dumbbell Alternating Preacher Curl (Hammer)
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
