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Project henchuart
Bulking
Beginner
Dumbbell
Plan Details
The Project henchuart routine by StuartMartin2 is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
Chest, Becips and Abs
Est. 65 min
13 exercises
Barbell Bench Press
4 Sets x 10 Reps
Chin-Up (Close Grip)
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Deep Push-Up
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Parallel Bar Hip Raise
1 Set x 10 Reps
Jackknife Sit-Up
1 Set x 10 Reps
Air Bike
1 Set x 10 Reps
Bent Knee Hip Raise
1 Set x 10 Reps
Weight Plate Russian Twist
1 Set x 10 Reps
Plank
1 Set
Tue
Shoulders, Legs and Abs
Est. 64 min
13 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 10 Reps
Jackknife Sit-Up
1 Set x 10 Reps
Air Bike
1 Set
Alternating Heel Touch
1 Set x 10 Reps
Bent Knee Hip Raise
1 Set x 10 Reps
Plank
1 Set
Thu
Back, Triceps and Abs
Est. 70 min
14 exercises
Pull-Up
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Barbell Incline Bench Row
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Parallel Bar Leg Raise
1 Set x 10 Reps
Alternating Floor Leg Raise
1 Set x 10 Reps
Crunch
1 Set x 10 Reps
Alternating Leg Bridge
1 Set x 10 Reps
Toe Touches
1 Set x 10 Reps
Plank
1 Set
Fri
All body
Est. 54 min
12 exercises
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Parallel Bar Hip Raise
1 Set x 10 Reps
Decline Crunch
1 Set x 10 Reps
Oblique Crunch
1 Set x 10 Reps
Leg Raise
1 Set x 10 Reps
Air Bike
1 Set x 10 Reps
Plank
1 Set
