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Day's Dumbbell only Bulking Routine
General
Beginner
Dumbbell
Plan Details
The Day's Dumbbell only Bulking Routine routine by JohnA. is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest, Triceps, and Abs
Est. 75 min
10 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly (Stability Ball)
3 Sets x 12 Reps
Dumbbell Incline Press on Stability Ball
3 Sets x 12 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 12 Reps
Dumbbell One-Arm French Press (Stability Ball)
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Air Bike
3 Sets x 20 Reps
Sprinter Crunch
3 Sets x 10 Reps
Wed
Back, Biceps, and Abs
Est. 78 min
10 exercises
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Rear Delt Row
3 Sets x 12 Reps
Dumbbell One-Arm Pullover (Stability Ball)
3 Sets x 12 Reps
Stability Ball Weighted Hyperextension
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Dumbbell High Curl
3 Sets x 12 Reps
Dumbbell Bicep Curl (Supine Wide Grip)
3 Sets x 12 Reps
Stability Ball Dumbbell Sit-Up
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Fri
Legs, Shoulders, and Abs
Est. 78 min
10 exercises
Dumbbell Lunge
3 Sets x 15 Reps
Dumbbell Squat
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Donkey Calf Raise
3 Sets x 20 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Posterior Fly on Stability Ball
3 Sets x 12 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 10 Reps
Oblique Plank
3 Sets
Oblique Crunch
3 Sets x 12 Reps
Sat
Abs Day
Est. 44 min
6 exercises
Jackknife Sit-Up
3 Sets x 12 Reps
Seated Leg Tuck
3 Sets x 15 Reps
Scissor Kick
3 Sets x 20 Reps
Stability Ball Pull-In
3 Sets x 15 Reps
Stability Ball Hip Roll
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 20 Reps
