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Muscle Confusion - Bulk up & get Ripped
Bulking
Advanced
Dumbbell
Plan Details
The Muscle Confusion - Bulk up & get Ripped routine by 1Timothy4:8 is a 16 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This routine is optimized for muscle confusion. With it you workout each muscle group twice per week, performing different exercise variations. This is a 6 day (Mon-Sat) routine designed to provide one day rest each week. For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come. - 1 Timothy 4:8
Routine detail
Mon
Neck
Est. 18 min
3 exercises
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Neck Flex
3 Sets x 8 Reps
Neck Raises
3 Sets x 8 Reps
Mon
Shoulders
Est. 20 min
3 exercises
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Mon
Triceps
Est. 19 min
3 exercises
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Rotational Bench Press
3 Sets x 8 Reps
Weighted Bench Dip
3 Sets x 8 Reps
Mon
Chest
Est. 20 min
3 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Tue
Biceps
Est. 20 min
3 exercises
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Dumbbell Rotational Curl
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Tue
Back
Est. 19 min
3 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Wed
Abs
Est. 23 min
4 exercises
Frog Sit-Up
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Tuck Crunch
3 Sets x 8 Reps
Wed
Legs
Est. 19 min
3 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Thu
Shoulders 2
Est. 20 min
3 exercises
Barbell High Front Raise
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Rear Military Press
3 Sets x 8 Reps
Thu
Triceps 2
Est. 19 min
3 exercises
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
EZ Bar French Press
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Thu
Chest 2
Est. 20 min
3 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Thu
Neck 2
Est. 17 min
3 exercises
Dumbbell Rotating Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Reverse Rotating Shoulder Shrug
3 Sets x 8 Reps
Neck Flex
3 Sets x 8 Reps
Fri
Back 2
Est. 20 min
3 exercises
Chin-Up (Close Grip)
3 Sets x 8 Reps
Dumbbell Rotational Row
3 Sets x 8 Reps
Gironda Sternum Pull-Up
3 Sets x 8 Reps
Fri
Biceps 2
Est. 21 min
3 exercises
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
EZ Bar Seated Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Sat
Abs 2
Est. 18 min
3 exercises
Alternating Reach and Catch
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Sat
Legs 2
Est. 22 min
3 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
