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my personal workout #1
Bulking
Beginner
Dumbbell
Plan Details
The my personal workout #1 routine by tinybeast67 is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Legs
Est. 57 min
7 exercises
Barbell Deep Squat
4 Sets x 10 Reps
Barbell Front Squat
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Barbell Seated Calf Raise
4 Sets x 10 Reps
Tue
Chest back abs
Est. 67 min
9 exercises
Barbell Row
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Decline Bench Weighted Twist
2 Sets x 25 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Reverse Bench Press (Wide Grip)
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Barbell Rack Pull
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Seated Bench Leg Pull-In
2 Sets x 25 Reps
Wed
Biceps triceps shoulders
Est. 57 min
8 exercises
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
EZ Bar Close Grip Curl
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
EZ Bar Tricep Extension (Close Grip)
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Thu
Legs abs
Est. 71 min
9 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Front Squat
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Barbell Seated Calf Raise
4 Sets x 10 Reps
Bodyweight Step-Up
4 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Decline Bench Leg Raise
4 Sets x 10 Reps
Decline Bench Weighted Twist
4 Sets x 10 Reps
Fri
Chest back
Est. 58 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Reverse Bench Press (Wide Grip)
4 Sets x 10 Reps
Dumbbell Decline Fly
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Barbell Rack Pull
4 Sets x 10 Reps
Assisted Hyperextension
4 Sets x 10 Reps
Sat
Bis,tris,shoulders abs
Est. 103 min
13 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 10 Reps
Dumbbell Preacher Curl
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 10 Reps
Single-Leg Bench Dip
4 Sets x 20 Reps
Dumbbell One-Arm Front Raise
4 Sets x 20 Reps
Barbell Shrug
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Plank
2 Sets
Crunch
2 Sets x 25 Reps
Leg Raise
2 Sets x 25 Reps
