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10 Week Dumbbell
AUTOPLAY
Bulking
Beginner
Dumbbell
Plan Details
The 10 Week Dumbbell routine by hmmqtkmc is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Enter your routine description
Routine detail
Mon
Back & Biceps
Est. 0 min
6 exercises
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Tue
Shoulders & Core
Est. 0 min
0 exercises
This day is empty
Wed
Chest & Triceps
Est. 0 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension (Supinated)
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Tricep Extension
3 Sets x 12 Reps
Thu
Back & Biceps
Est. 0 min
6 exercises
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Fri
Legs
Est. 0 min
7 exercises
Dumbbell Lunge
4 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Dumbbell Squat
4 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Dumbbell Calf Raise
2 Sets x 12 Reps
Dumbbell Seated Single-Leg Calf Raise
2 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Sat
Cardio & Core
Est. 0 min
0 exercises
This day is empty
Sun
Chest & Triceps
Est. 0 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension (Supinated)
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Tricep Extension
3 Sets x 12 Reps
