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Special
Bulking
Intermediate
Dumbbell
Plan Details
The Special routine by tolgasandik is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Any
Boot Camp
Est. 58 min
10 exercises
Plank
3 Sets
Mountain Climber
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Plank
3 Sets
Mountain Climber
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Any
3
Est. 62 min
13 exercises
Dip
3 Sets x 16,14,12 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 16,14,12 Reps
Dumbbell Hammer Curl
3 Sets x 16,14,12 Reps
Abdominal Hip Roll
3 Sets x 16,14,12 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 16,14,12 Reps
Dumbbell High Curl
3 Sets x 16,14,12 Reps
Pull-Up
3 Sets x 16,14,12 Reps
Barbell Kneeling Squat
3 Sets x 16,14,12 Reps
Dumbbell See Saw Press
3 Sets x 16,14,12 Reps
Barbell Decline Pullover
3 Sets x 16,14,12 Reps
Dumbbell One-Arm Arnold Press
3 Sets x 16,14,12 Reps
Machine Leg Curl (Prone)
3 Sets x 16,14,12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 16,14,12 Reps
Any
...
Est. 60 min
13 exercises
Barbell Curl
3 Sets x 16,14,12 Reps
Posterior Lower Leg Stretch
1 Set x 1 Rep
Dumbbell Seated Tricep Press
3 Sets x 16,14,12 Reps
Bench Rotational Crunch
3 Sets x 16,14,12 Reps
Barbell Shoulder Press
3 Sets x 16,14,12 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 16,14,12 Reps
Barbell Deep Squat
3 Sets x 16,14,12 Reps
Barbell Incline Bench Press
3 Sets x 16,14,12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 16,14,12 Reps
Barbell Deadlift
3 Sets x 16,14,12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 16,14,12 Reps
Barbell Bench Press
3 Sets x 16,14,12 Reps
Dumbbell Shoulder Raise
3 Sets x 16,14,12 Reps
Any
2
Est. 62 min
13 exercises
Dumbbell Hammer Curl (Cross Body)
3 Sets x 16,14,12 Reps
Glute Kickback
3 Sets x 16,14,12 Reps
Dumbbell Around the World
3 Sets x 16,14,12 Reps
Smith Machine Incline Bench Press (Reverse Grip)
3 Sets x 16,14,12 Reps
Seated Leg Tuck
3 Sets x 16,14,12 Reps
Dumbbell Decline Tricep Extension
3 Sets x 16,14,12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 16,14,12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 16,14,12 Reps
Dumbbell Upright Row
3 Sets x 16,14,12 Reps
Barbell Military Press (Seated)
3 Sets x 16,14,12 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 16,14,12 Reps
Machine Leg Extension
3 Sets x 16,14,12 Reps
Barbell Preacher Curl
3 Sets x 16,14,12 Reps
