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Back in the Game
Bulking
Advanced
Dumbbell
Plan Details
The Back in the Game routine by pevans295 is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine to get you back in the game after a long break.
Routine detail
Day 1
Legs/Shoulders
Est. 38 min
8 exercises
Barbell Squat
3 Sets x 8,6,4 Reps
Machine Calf Raise
3 Sets x 10 Reps
Barbell Front Raise
2 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
2 Sets x 10 Reps
Dumbbell Walking Lunge
2 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 8 Reps
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
Day 2
Chest/Biceps
Est. 36 min
8 exercises
Barbell Bench Press
3 Sets x 8,6,4 Reps
Push-Up
2 Sets x 10 Reps
Barbell Curl
3 Sets x 8,6,4 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 8 Reps
Machine Fly
2 Sets x 10 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Machine Inverted Row
2 Sets x 10 Reps
Dumbbell Seated Bicep Curl
2 Sets x 8 Reps
Day 3
Back/Triceps
Est. 36 min
8 exercises
Barbell Deadlift
3 Sets x 8,6,4 Reps
Pull-Up
2 Sets x 10 Reps
Dumbbell Tricep Extension
2 Sets x 8 Reps
Barbell Tricep Press (Close Grip)
2 Sets x 8 Reps
Cable Upper Row
2 Sets x 8 Reps
Dumbbell One-Arm Row
2 Sets x 8 Reps
Cable Shoulder Extension
2 Sets x 8 Reps
Dip
2 Sets x 15 Reps
