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Weider
Bulking
Intermediate
Dumbbell
Plan Details
The Weider routine by iguti89 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Pecho Triceps
Est. 50 min
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Decline Tricep Extension
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
2 Sets x 15 Reps
Day 2
Espalda Biceps
Est. 50 min
7 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Pull-Up
1 Set x 10 Reps
Machine Inverted Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
2 Sets x 15 Reps
Day 4
Piernas
Est. 53 min
6 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Barbell Lunge
4 Sets x 12 Reps
Machine Kneeling Leg Curl
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Barbell Standing Calf Raise
1 Set
Day 5
Hombros Brazos
Est. 41 min
6 exercises
Barbell Military Press
4 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Push-Up
1 Set
