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Upper Body
Bulking
Intermediate
Dumbbell
Plan Details
The Upper Body routine by admack2 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest
Est. 35 min
6 exercises
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Decline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Decline Press
4 Sets x 12,10,8,6 Reps
Weighted Tricep Dip
4 Sets x 12,10,8,6 Reps
Tue
Arms
Est. 49 min
10 exercises
Barbell Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Hammer Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Concentration Curl
4 Sets x 12,10,8,6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12,10,8,6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12,10,8,6 Reps
EZ Bar Tricep Extension
4 Sets x 12,10,8,6 Reps
EZ Bar French Press
4 Sets x 12,10,8,6 Reps
Weighted Tricep Dip
4 Sets x 12,10,8,6 Reps
Wed
Abs and Cardio
Est. 70 min
6 exercises
Dumbbell Side Bend
3 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 20 Reps
Decline Crunch
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Air Bike
3 Sets x 20 Reps
Treadmill Running
1 Set
Thu
Chest
Est. 41 min
7 exercises
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Decline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Fly
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Fly
4 Sets x 12,10,8,6 Reps
Push-Up
4 Sets x 20,12,12,12 Reps
Fri
Arms
Est. 49 min
10 exercises
Barbell Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Hammer Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Concentration Curl
4 Sets x 12,10,8,6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12,10,8,6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12,10,8,6 Reps
EZ Bar Tricep Extension
4 Sets x 12,10,8,6 Reps
EZ Bar French Press
4 Sets x 12,10,8,6 Reps
Weighted Tricep Dip
4 Sets x 12,10,8,6 Reps
