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Advanced Volume Training
Bulking
Advanced
Dumbbell
Plan Details
The Advanced Volume Training routine by Richard.crossley is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This workout is a hybrid workout that has the advantage of upper/lower split workouts which allow hitting each bodypart twice a week while also having the advantage of the 5 day split
Routine detail
Mon
Upper Full
Est. 65 min
7 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Weighted Pull-Up
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Treadmill Running
1 Set
Tue
Arms and Abs
Est. 58 min
7 exercises
Weighted Tricep Dip
3 Sets x 6 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 6 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 6 Reps
Plank
3 Sets
Treadmill Running
1 Set
Wed
Legs (Brutal)
Est. 30 min
5 exercises
Barbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Barbell Deep Squat
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell Lunge
3 Sets x 6 Reps
Box Jump Multiple Response
1 Set x 30 Reps
Thu
Pull Workout
Est. 52 min
6 exercises
Weighted Pull-Up
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Chin-Up (Mixed Grip)
3 Sets x 6 Reps
Barbell One-Arm Row
3 Sets x 6 Reps
Dumbbell Seated Bicep Curl
3 Sets x 6 Reps
Treadmill Running
1 Set
Fri
Push Workout
Est. 52 min
6 exercises
Dumbbell Bench Press
3 Sets x 6 Reps
Dumbbell Fly
3 Sets x 6 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 6 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 6 Reps
EZ Bar Seated Reverse Grip French Press
3 Sets x 6 Reps
Treadmill Running
1 Set
Sat
Intense Cardio
Est. 2 min
1 exercise
Box Jumps
1 Set
