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Starting Over
Bulking
Intermediate
Dumbbell
Plan Details
The Starting Over routine by MichaelWard3 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest
Est. 51 min
7 exercises
Push-Up
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Bench Leg Raise (Supine)
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Bench Push-Up
3 Sets x 12 Reps
Day 2
Shoulders
Est. 41 min
5 exercises
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Dumbbell Alternating Front Raise
3 Sets x 24 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Day 3
Back
Est. 53 min
7 exercises
Back Hyperextension
3 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Day 4
Arms
Est. 106 min
10 exercises
Barbell Preacher Curl
3 Sets x 12 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 12 Reps
Dumbbell Alternating Preacher Curl (Hammer)
3 Sets x 24 Reps
Bench Dip
3 Sets x 12 Reps
Dumbbell Concentration Curl
6 Sets x 12 Reps
Dumbbell Reverse Concentration Curl
3 Sets x 12 Reps
Dumbbell Supinated One-Arm Wrist Curl
6 Sets x 12 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
6 Sets x 12 Reps
Dumbbell One-Arm Row
6 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Day 5
Legs
Est. 43 min
6 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Day 6
Core Exercises/Cardio
Est. 103 min
13 exercises
Bodyweight Wall Squat
3 Sets x 12 Reps
Air Bike
3 Sets x 20 Reps
Crunch
3 Sets x 12 Reps
Mountain Climber
3 Sets x 20 Reps
Push-Up
3 Sets x 12 Reps
Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 12 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Cable Pallof Press with Rotation
3 Sets x 12 Reps
Treadmill Running
1 Set
Walking
1 Set
Rowing
1 Set
Sit-Up
3 Sets x 12 Reps
