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Veevers A
Bulking
Beginner
Dumbbell
Plan Details
The Veevers A routine by VintageVeevers is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Any
Chest and Shoulders
Est. 137 min
21 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly (Stability Ball)
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Push-Up to Side Plank
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Any
Back and biceps
Est. 149 min
23 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Cable Reverse Crossover
3 Sets x 8 Reps
Dynamic Back Stretch
3 Sets x 8 Reps
Back Extension (Prone)
3 Sets
Pelvic Tilt to Glute Bridge
3 Sets x 8 Reps
Back Stretch
3 Sets x 8 Reps
Superman
3 Sets
Cable Drag Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Any
Legs and Triceps
Est. 170 min
26 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Bodyweight Wall Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Dumbbell Single-Leg Bench Squat
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Any
Core
Est. 240 min
20 exercises
Single-Leg Glute Bridge
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Reach and Catch
3 Sets x 8 Reps
Indoor Cycling
3 Sets
Elliptical Training
3 Sets
Seated Glute Stretch
3 Sets x 8 Reps
Stability Ball Bridge
3 Sets x 8 Reps
Plank
3 Sets
Side Bridge
3 Sets
Swimming
3 Sets
Knee to Chest (Supine)
3 Sets x 8 Reps
Bent Knee Hundreds
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Stability Ball Trunk Rotation
3 Sets x 8 Reps
Running
3 Sets
Bridge
3 Sets
Machine Ab Crunch
3 Sets x 8 Reps
Medicine Ball Two-Arm Overhead Throw
3 Sets x 8 Reps
Revolved Abdomen Pose
3 Sets x 8 Reps
Rowing
3 Sets
