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gaining
Bulking
Advanced
Dumbbell
Plan Details
The gaining routine by samanhg is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest
Est. 74 min
7 exercises
Dumbbell Bench Press
4 Sets x 7 Reps
DB flat bench 4X12,10,8,6
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
bench dips 3 x failure
3 Sets x 8 Reps
pec dec 3 sets failure
3 Sets x 8 Reps
push up 5X10
3 Sets x 8 Reps
Treadmill Running
1 Set
Tue
Back
Est. 67 min
6 exercises
50 push up under 6 set
3 Sets x 8 Reps
standing pull down 3x10
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
DB row 4x10
4 Sets x 10 Reps
DB pullover 4x10
4 Sets x 10 Reps
Running
1 Set
Wed
Leg
Est. 65 min
6 exercises
Dumbbell Squat
4 Sets x 15 Reps
glute bride 3x15
3 Sets x 15 Reps
Dumbbell Lunge
4 Sets x 12 Reps
leg extention 4x failure
1 Set x 1 Rep
leg curl 4x failures
1 Set x 1 Rep
Running
1 Set
Fri
Shoulder triceps
Est. 92 min
9 exercises
seated db shoulder press 4x12,10,8,6
4 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
rear delt machine 4x15
4 Sets x 15 Reps
tricep db overhead 4x12
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
bicep curl 4 x 10
4 Sets x 10 Reps
hammer 4xfailure
1 Set x 1 Rep
Running
1 Set
