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Mikes wk1 Routine
Bulking
Beginner
Dumbbell
Plan Details
The Mikes wk1 Routine routine by rstewart3 is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Get ripped fast
Routine detail
Mon
Chest and Trip
Est. 49 min
6 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Push-Up
2 Sets x 20 Reps
Tue
Rest
Est. 0 min
0 exercises
This day is empty
Wed
Back and Biceps
Est. 52 min
7 exercises
Pull-Up
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Superman
3 Sets
Thu
Rest
Est. 0 min
0 exercises
This day is empty
Fri
Shoulders and Legs
Est. 49 min
6 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Sat
Abs
Est. 51 min
6 exercises
Crunch
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Air Bike
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Plank
3 Sets
Running
1 Set
Sun
Rest
Est. 0 min
0 exercises
This day is empty
