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Personal Strength Program 01Nov17
Bulking
Intermediate
Dumbbell
Plan Details
The Personal Strength Program 01Nov17 routine by GDewey is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
My personal lifting plan.
Routine detail
Mon
Sunday Full Body
Est. 47 min
7 exercises
Barbell Squat
4 Sets x 5 Reps
Single-Leg Calf Raise
3 Sets x 15 Reps
Bodyweight Calf Raise
1 Set x 25 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
1 Set x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
1 Set x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Wed
Wednesday Upper Body
Est. 55 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
2 Sets x 10 Reps
Dumbbell Concentration Curl
1 Set x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Thu
Thursday Lower Body
Est. 50 min
7 exercises
Cable Front Lat Pulldown (Close Grip)
1 Set x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
1 Set x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Barbell Clean Deadlift
4 Sets x 5 Reps
Machine Seated Row
3 Sets x 12 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Sat
Saturday Upper Body
Est. 57 min
7 exercises
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Dumbbell Incline Curl
2 Sets x 10 Reps
Dumbbell Incline Hammer Curl
1 Set x 10 Reps
Dumbbell One-Arm Hammer Shoulder Press
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
