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Ground Zero Training - Beginner Weightlifting Routine
Bulking
Beginner
Dumbbell
Plan Details
The Ground Zero Training - Beginner Weightlifting Routine routine by mark.wheatley@cwhive.com is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Ground Zero Training's official beginner weightlifting routine. This routine is a variation of the popular push/pull/legs split, but 6 days a week instead of 4. This routine is customized for individuals with very little space and only a set of dumbbells to use.
Routine detail
Mon
Push - Heavy
Est. 26 min
4 exercises
Floor Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Tue
Pull - Heavy
Est. 26 min
4 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Front Row
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Wed
Legs/Abs Heavy
Est. 32 min
5 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Plank
3 Sets
Russian Twist
3 Sets x 8 Reps
Thu
Push - Burn
Est. 25 min
4 exercises
Push-Up
3 Sets x 8 Reps
Elevated Push-Up
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Fri
Pull - Burn
Est. 28 min
4 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Seated Curl
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Sat
Legs/Abs - Burn
Est. 32 min
5 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Plank
3 Sets
Russian Twist
3 Sets x 8 Reps
