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Body Beast - Bulk
AUDIO TIP
General
Beginner
Dumbbell
Plan Details
The Body Beast - Bulk routine by spencermcpa is a 9 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Bulk: Chest
Est. 0 min
8 exercises
Dumbbell Incline Fly
4 Sets x 15,12,8,8 Reps
Dumbbell Incline Bench Press
4 Sets x 15,12,8,8 Reps
Chest Press w/ Rotation
5 Sets x 5 Reps
Dumbbell Incline Press Progressive Set
6 Sets x 15,12,8,8,12,15 Reps
Close-Grip Press to Fly
3 Sets x 15,12,8 Reps
Decline Push-Up
3 Sets x 8 Reps
Airplane Cobra
3 Sets x 8 Reps
Russian Twist
3 Sets x 8 Reps
Tue
Bulk: Legs
Est. 0 min
8 exercises
Front to Back Lunge
3 Sets x 12,10,8 Reps
Dumbbell Squat
6 Sets x 15,12,8,8,12,15 Reps
Full to 1/2 Sumo Squat
5 Sets x 5 Reps
Split Squat w/ EZ Bar
6 Sets x 15,12,8,8,12,15 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 15,12,8,8 Reps
Dumbbell Alternate Side Squat
4 Sets x 15,12,8,8 Reps
Single Leg Calf Raise
2 Sets x 50 Reps
Beast Abs
2 Sets x 50 Reps
Wed
P90X Stretch
Est. 0 min
1 exercise
All Fours Quad Stretch
3 Sets x 8 Reps
Thu
Beast: Abs
Est. 0 min
10 exercises
Crunch
1 Set x 20 Reps
Russian Twist
1 Set x 20 Reps
Hip Up
1 Set x 20 Reps
Crossed Tuck-In
1 Set x 20 Reps
Cobra
1 Set
Spiderman Crunch
1 Set
Bucket Drop
1 Set x 10 Reps
One Arm Open Plank
1 Set x 10 Reps
Windshield Wiper
1 Set x 20 Reps
Beast Abs
1 Set x 10 Reps
Thu
Bulk: Back
Est. 0 min
7 exercises
Dumbbell Pull Over
4 Sets x 15,12,8,8 Reps
Pull-Up
4 Sets x 15,12,8,8 Reps
EZ Bar Bent-Over Row (Reverse Grip)
6 Sets x 15,12,8,8,12,15 Reps
Dumbbell One-Arm Row
5 Sets x 5 Reps
Dumbbell Deadlift
4 Sets x 15,12,8,8 Reps
Dumbbell Standing Reverse Fly
2 Sets x 15,12 Reps
Dumbbell Plank Rotation
2 Sets x 15,12 Reps
Fri
P90X Yoga
Est. 0 min
1 exercise
Yoga
3 Sets
Fri
Bulk: Arms
Est. 0 min
7 exercises
Dumbbell Seated Bicep Curl
6 Sets x 15,12,8,8,12,15 Reps
Dumbbell Seated Tricep Press
4 Sets x 15,12,8,8 Reps
EZ Bar Curl
5 Sets x 5 Reps
Skull Crusher
4 Sets x 15,12,8,8 Reps
Dumbbell Hammer Curl
6 Sets x 15,12,8,8,12,15 Reps
Dumbbell One-Arm Tricep Kickback
6 Sets x 15,12,8,8,12,15 Reps
Weighted Crunch
1 Set x 30 Reps
Sat
Bulk: Shoulders
Est. 0 min
9 exercises
Dumbbell Lateral Raise
4 Sets x 15,12,8,8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15,12,8,8 Reps
Dumbbell Upright Row
6 Sets x 15,12,8,8,12,15 Reps
Dumbbell 1,1,2 Raise (Hammer Style)
3 Sets x 15,12,8 Reps
Weight Plate Front Raise W/ Twist
3 Sets x 15,12,8 Reps
Dumbbell Seated Bent-Over Rear Delt Raise
6 Sets x 15,12,8,8,8,8 Reps
Bird Dog
2 Sets x 8 Reps
Plank Twist-Twist
2 Sets x 8 Reps
Tuck and Roll
2 Sets x 12,8 Reps
Sat
P90X Kempo
Est. 0 min
1 exercise
Kneeling Forearm Stretch
3 Sets
