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strength n size
Bulking
Advanced
Dumbbell
Plan Details
The strength n size routine by steve51282 is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Heavy Shoulders
Est. 55 min
5 exercises
Barbell Hang Clean
4 Sets x 4 Reps
Dumbbell Seated Shoulder Press
4 Sets x 4 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 4 Reps
Barbell Shrug
4 Sets x 4 Reps
Cable Rope Face Pull
4 Sets x 4 Reps
Day 2
Light Back
Est. 52 min
8 exercises
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Reverse Spider Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Day 3
Heavy Chest
Est. 55 min
5 exercises
Dumbbell Incline Bench Press
4 Sets x 4 Reps
Barbell Bench Press (Close Grip)
4 Sets x 4 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 4 Reps
Dip
4 Sets x 4 Reps
Barbell Bench Press
4 Sets x 4 Reps
Day 4
Light Legs
Est. 63 min
10 exercises
Single-Leg Glute Bridge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
BSS
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Plank
3 Sets
Day 5
Light Shoulders
Est. 51 min
8 exercises
Dumbbell Alternating Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated One-Arm Shoulder Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Band Face Pulls Y
3 Sets x 8 Reps
Day 6
Heavy Back
Est. 54 min
5 exercises
Barbell Deadlift
4 Sets x 4 Reps
Barbell Bent-Over Row
4 Sets x 4 Reps
Pull-Up
4 Sets x 4 Reps
Barbell Curl
4 Sets x 4 Reps
Dumbbell Seated Bicep Curl
4 Sets x 4 Reps
Day 7
Light Chest
Est. 53 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Day 8
Heavy Legs
Est. 65 min
6 exercises
Barbell Deep Squat
4 Sets x 4 Reps
Barbell Front Squat
4 Sets x 4 Reps
Machine Calf Raise
4 Sets x 4 Reps
Machine Seated Calf Raise
4 Sets x 4 Reps
Hanging Leg Raise
4 Sets x 4 Reps
Plank
4 Sets
