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magic-mike_t
Bulking
Intermediate
Dumbbell
Plan Details
The magic-mike_t routine by thebarberscorner is a 9 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
CHEST AND TRICEP
Est. 77 min
10 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly With A Twist
2 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press (Palms in)
4 Sets x 8 Reps
Dumbbell Incline Bench Press (Palms in)
3 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Cable One-Arm Tricep Extension (Kneeling)
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Rotational Bench Press
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Wed
LEGS AND SHOULDERS
Est. 92 min
11 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Barbell Front Squat
4 Sets x 8 Reps
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 5 Reps
Dumbbell Lateral Lunge with Bicep Curl
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Fri
BACK AND BICEP
Est. 70 min
10 exercises
Pull-Up
1 Set x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rope Lat Pulldown
4 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 8 Reps
Any
CHEST B
Est. 49 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Bench Push-Up
3 Sets x 12 Reps
Dumbbell Deep Push-Up
3 Sets x 12 Reps
Any
LEGS
Est. 54 min
6 exercises
Barbell Romanian Deadlift From Deficit
5 Sets x 5 Reps
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Front Squat
4 Sets x 8 Reps
Dumbbell Lateral Lunge with Bicep Curl
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Any
BICEP AND TRICEP
Est. 83 min
9 exercises
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Alternating Incline Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Cable High Pulley Tricep Extension
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dumbbell Incline Tricep Extension
4 Sets x 10 Reps
Barbell Tricep Press (Supine)
4 Sets x 10 Reps
Any
BACK
Est. 57 min
7 exercises
Pull-Up
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Inverted Row
4 Sets x 8 Reps
Any
CHEST A
Est. 35 min
4 exercises
Dumbbell Incline Fly With A Twist
3 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Fly
3 Sets x 10 Reps
Any
SHOULDERS
Est. 58 min
7 exercises
Barbell Military Press (Seated)
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
4 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
