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(ALL) Dumbell Only
Bulking
Advanced
Dumbbell
Plan Details
The (ALL) Dumbell Only routine is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Nur Hanteln, 1. Satz Erwärmung, Max. Gewicht, 3 Übungen je Muskelgruppe - 6-12 Wiederholungen - 3 Exercises by request.
Routine detail
Day 1
Warmup
Est. 30 min
5 exercises
Barbell Deadlift
3 Sets x 10 Reps
Weight Plate High Front Raise
3 Sets x 10 Reps
Weight Plate Front Raise
3 Sets x 10 Reps
Warmup Rotatoren Standing Dumbell
3 Sets x 10 Reps
Dumbbell Cuban Press
4 Sets x 10 Reps
Day 2
Brust, Bizeps
Est. 105 min
17 exercises
Dumbbell Concentration Curl
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 6,8,12,12 Reps
Dumbbell Incline Bench Press
4 Sets x 6,8,12,12 Reps
Dumbbell Fly
4 Sets x 6,8,12,12 Reps
Dumbbell Pullover
4 Sets x 6,8,12,12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 6,8,12,12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 6,8,12,12 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 6,8,12,12 Reps
Dumbbell High Curl
4 Sets x 6,8,12,12 Reps
Dumbbell Incline Alternating Hammer Curl
4 Sets x 6,8,12,12 Reps
Dumbbell Incline Hammer Curl
4 Sets x 6,8,12,12 Reps
Dumbbell Concentration Curl
4 Sets x 6,8,12,12 Reps
Dumbbell Incline Curl
4 Sets x 6,8,12,12 Reps
Dumbbell Incline Curl
4 Sets x 6,8,12,12 Reps
Dumbbell Bicep Curl (Supine)
4 Sets x 6,8,12,12 Reps
Dumbbell Bicep Curl (Supine Wide Grip)
4 Sets x 6,8,12,12 Reps
Dumbbell Incline Fly
4 Sets x 6,8,12,12 Reps
Day 3
Trizeps, Beine
Est. 0 min
0 exercises
This day is empty
Day 4
Schulter, Rücken
Est. 105 min
18 exercises
Dumbbell Shoulder Shrug
4 Sets x 6,8,12,12 Reps
Dumbbell Seated Alternating Arnold Press
4 Sets x 6,8,12,12 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 6,8,12,12 Reps
Dumbbell Bent-Over Raise
4 Sets x 6,8,12,12 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 6,8,12,12 Reps
Dumbbell Front Raise
4 Sets x 6,8,12,12 Reps
Dumbbell Lateral Raise
4 Sets x 6,8,12,12 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 6,8,12,12 Reps
Dumbbell Upright Row
4 Sets x 6,8,12,12 Reps
Dumbbell One-Arm Bent-Over Reverse Fly
4 Sets x 6,8,12,12 Reps
Dumbbell One-Arm Row
4 Sets x 6,8,12,12 Reps
Dumbbell Incline Row (Reverse Grip)
4 Sets x 6,8,12,12 Reps
Dumbbell Bent-Over Row
4 Sets x 6,8,12,12 Reps
Dumbbell Deadlift
4 Sets x 6,8,12,12 Reps
Dumbbell Incline Bench Row
4 Sets x 6,8,12,12 Reps
Dumbbell Prone Incline Shrug
4 Sets x 6,8,12,12 Reps
Dumbbell Rotational Row
4 Sets x 6,8,12,12 Reps
Dumbbell Bent-Over Row (Palm in)
4 Sets x 6,8,12,12 Reps
