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Military taught- Round 1
Bulking
Intermediate
Dumbbell
Plan Details
The Military taught- Round 1 routine by calistizo619 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is round 1 of 3. All rounds consist of the same muscle groups, but different subgroups in order to keep the workouts dynamic and not boring. The 4th workout day of the week you can workout whatever you'd like, but you must do the cardio and ab workout with it.
Routine detail
Day 1
Back and Shoulders
Est. 81 min
11 exercises
Running
1 Set
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Hanging Knee Raise Rotation
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Day 2
Chest and biceps
Est. 131 min
10 exercises
Running
1 Set
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
9 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Hanging Knee Raise Rotation
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Day 3
Legs and triceps
Est. 119 min
10 exercises
Running
1 Set
Barbell Deep Squat
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 8 Reps
Hanging Knee Raise Rotation
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Day 4
Free day
Est. 80 min
4 exercises
Running
1 Set
Hanging Knee Raise
3 Sets x 8 Reps
Hanging Knee Raise Rotation
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
