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Weekly
Bulking
Intermediate
Dumbbell
Plan Details
The Weekly routine by MikeyJon is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
A weekly workout focused on building mass but steering clear of exercises that put too much strain on the lower back.
Routine detail
Mon
Monday
Est. 47 min
5 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Cross-Over
2 Sets x 8 Reps
Barbell Incline Bench Press (Close Grip)
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Wed
Back and Biceps
Est. 49 min
7 exercises
Machine Assisted Chin-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbell Pullover
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Fri
Legs and Shoulders
Est. 43 min
7 exercises
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
2 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps