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Desmond's Routine
Bulking
Advanced
Dumbbell
Plan Details
The Desmond's Routine routine by deb5153 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest+Light Back/Abs/Cardio
Est. 132 min
12 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Weighted Side Bend
4 Sets x 15 Reps
Toe Touches
4 Sets x 30 Reps
Hanging Knee Raise
3 Sets x 24 Reps
Treadmill Running
1 Set
Day 2
Shoulders+Light Bi's,Tri's/Abs
Est. 92 min
13 exercises
Dumbbell Seated Alternating Shoulder Press
4 Sets x 8,12,12,12 Reps
Dumbbell Seated Arnold Press
4 Sets x 8,12,12,12 Reps
Dumbbell Seated Dublin Press
4 Sets x 8,12,12,12 Reps
Barbell Upright Row
4 Sets x 8,12,12,12 Reps
Dumbbell Bent-Over Raise
4 Sets x 8,12,12,12 Reps
Dumbbell Lateral Raise
4 Sets x 8,12,12,12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 20 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Barbell Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 3
Back+Light Chest+Light Legs/Cardio
Est. 107 min
11 exercises
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Treadmill Running
1 Set
Day 4
Biceps+Triceps+Light Shoulders/Abs
Est. 113 min
13 exercises
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Zottman Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Barbell Overhead Tricep Extension
4 Sets x 12 Reps
Bench Dip
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell Seated Tricep Press
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Weighted Side Bend
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Day 5
Legs/Abs/Cardio
Est. 0 min
0 exercises
This day is empty
