Loading...
Dumbells bulking for biginners
Bulking
Beginner
Dumbbell
Plan Details
The Dumbells bulking for biginners routine by alecarrey is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Working twice a weeks every muscle group. First Three workouts based on heavy weigh the following three based on high volumen.
Routine detail
Day 1
Back, biceps and forearms
Est. 82 min
8 exercises
Dumbbell Deadlift
4 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell One-Arm Pullover (Stability Ball)
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Seated Wrist Curl (Palms Down)
4 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
4 Sets x 8 Reps
Day 2
Glutes, uper/lower leg and abd
Est. 78 min
8 exercises
Glute Kickback
4 Sets x 8 Reps
Bridge
4 Sets
Dumbbell Lunge
4 Sets x 8 Reps
Dumbbell Squat
4 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 8 Reps
Air Bike
4 Sets x 20 Reps
Leg Raise
4 Sets x 20 Reps
Oblique Crunch
4 Sets x 20 Reps
Day 3
Chest, shoulder, triceps.
Est. 82 min
8 exercises
Dumbbell Decline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 8 Reps
Single-Leg Bench Dip
4 Sets x 20 Reps
Day 4
Rest
Est. 0 min
0 exercises
This day is empty
Day 5
B,B,FA 2
Est. 65 min
8 exercises
Dumbbell One-Arm Row
3 Sets x 15 Reps
Dumbbell One-Arm Row (Reverse Grip)
3 Sets x 15 Reps
Superman
3 Sets
Dumbbell Concentration Curl
3 Sets x 15 Reps
Dumbbell Alternating Seated Curl
3 Sets x 15 Reps
Dumbbell High Curl
3 Sets x 15 Reps
Dumbbell Seated Wrist Curl (Neutral Grip)
3 Sets x 15 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 15 Reps
Day 6
G,L,A 2
Est. 62 min
8 exercises
Dumbbell Squat
3 Sets x 15 Reps
Dumbbell Reverse Lunge
3 Sets x 15 Reps
Dumbbell Seated Calf Raise
3 Sets x 15 Reps
Single-Leg Calf Raise
3 Sets x 15 Reps
Hip Adduction
3 Sets x 15 Reps
Leg Slide
3 Sets x 15 Reps
Abdominal Hip Roll
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Day 7
Ch,Sh,T 2
Est. 64 min
8 exercises
Dumbbell Decline Bench Press
3 Sets x 15 Reps
Dumbbell Decline Fly
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Dumbbell Seated Tricep Press
3 Sets x 15 Reps
Bench Dip
3 Sets x 15 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 15 Reps
Dumbbell Cuban Press
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
