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8 weeks to fitness
Bulking
Intermediate
Dumbbell
Plan Details
The 8 weeks to fitness routine by ClaytonFarrugia2 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest & Tricep
Est. 70 min
8 exercises
Indoor Cycling
1 Set
Push-Up
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 2
Shoulders & abs
Est. 72 min
9 exercises
Treadmill Running
1 Set
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Decline Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Air Bike
3 Sets x 8 Reps
Day 3
Back & Biceps
Est. 66 min
8 exercises
Treadmill Running
1 Set
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Assisted Hyperextension
3 Sets x 12 Reps
Cable Rope Seated Row
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Day 4
Legs
Est. 58 min
6 exercises
Treadmill Running
1 Set
Kneeling Hip Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Press
4 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 8 Reps
