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Pandora
Bulking
Intermediate
Dumbbell
Plan Details
The Pandora routine by iguti89 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Torso
Est. 51 min
7 exercises
Barbell Decline Bench Press
3 Sets x 10 Reps
Pull-Up
1 Set x 50 Reps
Barbell Military Press
1 Set x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
4 Sets x 15 Reps
Barbell Bench Press (Close Grip)
1 Set x 12 Reps
Day 2
Piernas
Est. 45 min
7 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Barbell Curl
1 Set x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Kneeling Leg Curl
1 Set x 15 Reps
Barbell Standing Calf Raise
1 Set
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
Day 3
Torso 2
Est. 51 min
7 exercises
Barbell Military Press
3 Sets x 10 Reps
Pull-Up
1 Set x 50 Reps
Barbell Decline Bench Press
1 Set x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
1 Set x 15 Reps
Day 4
Piernas 2
Est. 54 min
7 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Single-Leg Squat
4 Sets x 15 Reps
Machine Kneeling Leg Curl
4 Sets x 15 Reps
Barbell Standing Calf Raise
1 Set
Dumbbell One-Arm Preacher Curl
2 Sets x 15 Reps
