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Weekly Routine
Bulking
Advanced
Dumbbell
Plan Details
The Weekly Routine routine by keith.huma.service is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Shoulders & Back
Est. 57 min
8 exercises
Dumbbell Shoulder Press
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Row
3 Sets x 10 Reps
Tue
Arms
Est. 87 min
13 exercises
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Inner Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Inner Hammer Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Dumbbell Tricep Kickback
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Dumbbell Standing Side Wrist Curl
3 Sets x 10 Reps
Dumbbell Standing Wrist Twist
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Wed
Chest
Est. 43 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Pullover on Flat Bench
3 Sets x 10 Reps
Thu
Legs & Abs
Est. 51 min
8 exercises
Smith Machine Squat
3 Sets x 10 Reps
Smith Machine Press
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Cross Body Cycling Crunches
3 Sets x 10 Reps
Crossed Leg Up Down
3 Sets x 10 Reps
Crossed Extended Leg Clockwise
3 Sets x 10 Reps
Step Run
3 Sets x 10 Reps
Any
Abs
Est. 30 min
5 exercises
Crunch
3 Sets x 10 Reps
Cross Body Cycling Crunches
3 Sets x 10 Reps
Crossed Leg Up Down
3 Sets x 10 Reps
Crossed Extended Leg Clockwise
3 Sets x 10 Reps
Step Run
3 Sets x 10 Reps
