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HERNIATED DISK ROUTINE
Bulking
Beginner
Dumbbell
Plan Details
The HERNIATED DISK ROUTINE routine by sbagby is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
ROUTINE THAT SHOULD BE EASY ON THE BACK
Routine detail
Mon
CHEST / SHOULDERS
Est. 47 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Seated Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Tue
BACK / BI'S
Est. 27 min
4 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Wed
LEGS / ABS
Est. 37 min
6 exercises
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Thu
ARMS
Est. 39 min
6 exercises
Push-Up
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
