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Wendler 5/3/1 BBB
Bulking
Intermediate
Dumbbell
Plan Details
The Wendler 5/3/1 BBB 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
Est. 45 min
5 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Military Press
5 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
1 Set x 15 Reps
Day 2
Peso Muerto
Est. 48 min
6 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Squat
5 Sets x 10 Reps
Barbell Curl
1 Set x 12 Reps
Machine Kneeling Leg Curl
4 Sets x 12 Reps
Barbell Standing Calf Raise
1 Set
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
Day 3
Hombros
Est. 41 min
5 exercises
Barbell Military Press
3 Sets x 5 Reps
Barbell Decline Bench Press
5 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
1 Set x 12 Reps
Day 4
Sentadillas
Est. 53 min
6 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
2 Sets x 15 Reps
