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Whole body, emphasis on Legs and Back
Bulking
Intermediate
Dumbbell
Plan Details
The Whole body, emphasis on Legs and Back routine by Mirela85 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Training for quads separated from training for hams, Pull ups separated from Deadlifts.
Routine detail
Day 1
Back, Hamstrings
Est. 71 min
5 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Pin-Off Good Morning
4 Sets x 18 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 12 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 15 Reps
Day 2
Chest, Triceps, Abs, Cardio
Est. 126 min
10 exercises
Barbell Bench Press
4 Sets x 8 Reps
Decline Crunch
4 Sets x 30 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Oblique crunches on back extention bench
4 Sets x 25 Reps
Oblique crunches on back extention bench
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension (Pronated)
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension (Pronated)
4 Sets x 12 Reps
Stationary Bike
1 Set
Day 3
Back, Shoulders, Biceps
Est. 127 min
12 exercises
Pull-Up
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable One-Arm Seated Row
4 Sets x 10 Reps
Cable One-Arm Seated Row
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Dumbbell Upright Row
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Day 4
Glutes, Quads, Cardio
Est. 83 min
6 exercises
Hip extentions
4 Sets x 20 Reps
Barbell Squat
4 Sets x 8 Reps
Barbell Single-Leg Squat
4 Sets x 12 Reps
Barbell Single-Leg Squat
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 15 Reps
Stationary Bike
1 Set
