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Barbell and dumbbell + Parallettes
Bulking
Intermediate
Dumbbell
Plan Details
The Barbell and dumbbell + Parallettes routine by Rouciak is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Hello, Am trying to get more gymnastics strength and bulk a bit more, any advise please message me, thank you
Routine detail
Mon
Chest & Biceps
Est. 45 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Muscle up dips
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
2 Sets x 8 Reps
Tue
Shoulders & Traps
Est. 36 min
6 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Side Raises
3 Sets x 8 Reps
hand stand pushups
3 Sets x 8 Reps
Dumbbell lying front rise
3 Sets x 8 Reps
Dumbbell shrug
3 Sets x 8 Reps
Wed
Cardio, stretching and Abs
Est. 21 min
7 exercises
3 miles trail run
1 Set
Full body stretching
1 Set
Leg Raise
1 Set x 20 Reps
Crunch
1 Set x 20 Reps
hanging pike
1 Set x 20 Reps
Leg Raise To Hip Lift
1 Set x 20 Reps
Bench Oblique Crunch
1 Set x 20 Reps
Thu
Back & Triceps
Est. 41 min
6 exercises
Chin-Up (Mixed Grip)
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Good Morning
2 Sets x 8 Reps
Lying Triceps Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Fri
Legs
Est. 41 min
6 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Sat
Parallette training
Est. 0 min
0 exercises
This day is empty
Sun
Off
Est. 0 min
0 exercises
This day is empty
