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Pain
Bulking
Advanced
Dumbbell
Plan Details
The Pain routine by datamarine is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Day 1
Est. 71 min
8 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Exercise not found
Wed
Day 2
Est. 75 min
9 exercises
Barbell Deep Squat
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Rotary Calf
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Plank
4 Sets
Fri
Day 3
Est. 78 min
9 exercises
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
4 Sets x 5 Reps
