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Dumbell full body
Bulking
Intermediate
Dumbbell
Plan Details
The Dumbell full body routine by nynjaaa1 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
bicepe & shoulder
Est. 52 min
6 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Alternating Bent-Over Reverse Fly
4 Sets x 8 Reps
Dumbbell Alternating Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise (Side-Lying)
4 Sets x 8 Reps
Tue
chest & triceps
Est. 53 min
6 exercises
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell One-Arm Bench Press
4 Sets x 8 Reps
Dumbbell Lunge Tricep Extension
4 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
4 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Wed
rest
Est. 0 min
0 exercises
This day is empty
Thu
legs & back
Est. 45 min
6 exercises
Superman
3 Sets
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Deadlift
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Prisoner Squat
4 Sets x 8 Reps
Dumbbell Wall Squat
4 Sets x 8 Reps
Fri
abs & lower legs
Est. 31 min
5 exercises
Dumbbell Side Bend
4 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Plank
3 Sets
Sat
mix
Est. 46 min
7 exercises
Dumbbell Alternating Arnold Press
3 Sets x 8 Reps
Bench Rotational Crunch
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Neutral Grip)
4 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Sun
rest
Est. 0 min
0 exercises
This day is empty
