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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. 55 min
8 exercises
Dumbbell Deadlift
5 Sets x 10,8,8,6,6 Reps
Dumbbell Bent-Over Row
5 Sets x 10,8,8,6,6 Reps
Dumbbell One-Arm Pullover (Stability Ball)
5 Sets x 10,8,8,6,6 Reps
Dumbbell Seated Bicep Curl
5 Sets x 10,8,8,6,6 Reps
Dumbbell Hammer Curl
5 Sets x 10,8,8,6,6 Reps
Dumbbell Concentration Curl
5 Sets x 10,8,8,6,6 Reps
Dumbbell Seated Wrist Curl (Palms Down)
5 Sets x 10,8,8,6,6 Reps
Dumbbell Supinated One-Arm Wrist Curl
5 Sets x 10,8,8,6,6 Reps
Day 2
Glutes, uper/lower leg and abd
Est. 72 min
8 exercises
Dumbbell Squat
5 Sets x 10,8,8,6,6 Reps
Dumbbell Lunge
5 Sets x 10,8,8,6,6 Reps
Dumbbell Calf Raise
5 Sets x 10,8,8,6,6 Reps
Glute Kickback (Kneeling)
5 Sets x 20 Reps
Bridge
5 Sets
Air Bike
5 Sets x 20 Reps
Leg Raise
5 Sets x 20 Reps
Oblique Crunch
5 Sets x 20 Reps
Day 3
Chest, shoulder, triceps.
Est. 58 min
8 exercises
Dumbbell Decline Bench Press
5 Sets x 10,8,8,6,6 Reps
Dumbbell Incline Bench Press
5 Sets x 10,8,8,6,6 Reps
Dumbbell Fly
5 Sets x 10,8,8,6,6 Reps
Dumbbell Seated Shoulder Press
5 Sets x 10,8,8,6,6 Reps
Dumbbell Lateral Raise
5 Sets x 10,8,8,6,6 Reps
Dumbbell Seated Bent-Over Reverse Fly
5 Sets x 10,8,8,6,6 Reps
Dumbbell Tricep Extension (Supine)
5 Sets x 10,8,8,6,6 Reps
Single-Leg Bench Dip
5 Sets x 12 Reps
Day 4
Rest
Est. 0 min
0 exercises
This day is empty
Day 5
B,B,FA 2
Est. 62 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. 59 min
8 exercises
Kettlebell Front 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. 61 min
8 exercises
Dumbbell Incline 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
