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*GLB #15 - Extended Tension Home Dumbbell Workout
Bulking
Advanced
Dumbbell
Plan Details
The *GLB #15 - Extended Tension Home Dumbbell Workout routine by GLB3 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
started 11/08/2016 Based on Dave Tate's "Extended Tension" strategy (https://www.t-nation.com/training/my-greatest-gains-ever-dave-tate). The goal of this workout is to focus on the "Time under Tension" for each of the sets, with the goal to be between 30 and 45 seconds per set. This variation of Tate's program consists of four workouts per week, with a fairly typical body split. Each muscle group is hit twice per week with two exercises (three sets) per muscle group per workout. The Split Day 1 Chest, Shoulders, Triceps Day 2 Legs, Back, Biceps Day 3 Cardio Day 4 Chest, Shoulders, Triceps Day 5 Legs, Back, Biceps Day 6 Off Day 7 Off Three different Cardio days are rotated. Cardio #1 - with Abs & Forearms Cardio #2 - with Abs & Calves Cardio #3 - with Abs, Traps & Rear Delts
Routine detail
Day 1
Chest, Shoulders, Triceps (#1)
Est. 51 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Shoulder Around the World
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 15 Reps
Day 2
Legs, Back, Biceps (#1)
Est. 55 min
7 exercises
Leg Extension Warm-Up
2 Sets x 40 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Dumbbell Incline Bench Row
3 Sets x 15 Reps
Elastic Band Wide Arm Pull Downs
3 Sets x 15 Reps
Dumbbell Incline Hammer Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 15 Reps
Day 3
Cardio #1 - with Abs & Forearms
Est. 53 min
6 exercises
Elliptical Training
1 Set
Core Ring Tightening
2 Sets x 15 Reps
Crunch
3 Sets x 30 Reps
Dumbbell Wood Chop
2 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 25 Reps
Day 3
Cardio #3 - with Abs, Traps & Rear Delts
Est. 65 min
8 exercises
Elliptical Training
1 Set
Core Ring Tightening
2 Sets x 15 Reps
Crunch
3 Sets x 30 Reps
Glute Bridge March
2 Sets x 15 Reps
Barbell Behind the Back Shrug
4 Sets x 25 Reps
Dumbbell Behind the Back Shrugs
4 Sets x 15 Reps
Dumbbell Upright Row
4 Sets x 15 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 15 Reps
Day 3
Cardio #2 - with Abs & Calves
Est. 61 min
6 exercises
Elliptical Training
1 Set
Core Ring Tightening
2 Sets x 15 Reps
Crunch
3 Sets x 30 Reps
Leg Raise
2 Sets x 15 Reps
Dumbbell Calf Raise
4 Sets x 25 Reps
Dumbbell Seated Calf Raise
4 Sets x 60 Reps
Day 4
Chest, Shoulders, Triceps (#2)
Est. 48 min
6 exercises
Dumbbell Decline Press
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Dumbbell Hammer Grip Front Deltoid Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Seated Tricep Press
3 Sets x 15 Reps
Bench Dip
3 Sets x 15 Reps
Day 5
Legs, Back, Biceps (#2)
Est. 50 min
6 exercises
Dumbbell Goblet Squat
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Dumbbell Upright Row
3 Sets x 15 Reps
Dumbbell Deadlift
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Barbell Curl (Close Grip)
3 Sets x 15 Reps
