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Dumbells bulking for biginners
AUTOPLAY
Bulking
Beginner
Dumbbell
Plan Details
The Dumbells bulking for biginners routine by Akstriker77 is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Working twice a weeks every muscle group. First Three workouts based on heavy weigh the following three based on high volumen.
Routine detail
Day 1
Back, biceps and forearms
Est. 0 min
8 exercises
Dumbbell Deadlift
5 Sets x 10,8,8,6,6 Reps
Dumbbell Bent-Over Row
5 Sets x 10,8,8,6,6 Reps
Dumbbell Seated Bicep Curl
5 Sets x 10,8,8,6,6 Reps
Dumbbell Hammer Curl
5 Sets x 10,8,8,6,6 Reps
Dumbbell Concentration Curl
5 Sets x 10,8,8,6,6 Reps
Dumbbell Seated Wrist Curl (Palms Down)
5 Sets x 10,8,8,6,6 Reps
Dumbbell Supinated One-Arm Wrist Curl
5 Sets x 10,8,8,6,6 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Day 2
Glutes, uper/lower leg and abd
Est. 0 min
7 exercises
Dumbbell Squat
5 Sets x 10,8,8,6,6 Reps
Dumbbell Lunge
5 Sets x 10,8,8,6,6 Reps
Dumbbell Calf Raise
5 Sets x 10,8,8,6,6 Reps
Leg Raise
5 Sets x 20 Reps
Oblique Crunch
5 Sets x 20 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Day 3
Chest, shoulder, triceps.
Est. 0 min
7 exercises
Dumbbell Incline Bench Press
5 Sets x 10,8,8,6,6 Reps
Dumbbell Fly
5 Sets x 10,8,8,6,6 Reps
Dumbbell Seated Shoulder Press
5 Sets x 10,8,8,6,6 Reps
Dumbbell Lateral Raise
5 Sets x 10,8,8,6,6 Reps
Dumbbell Seated Bent-Over Reverse Fly
5 Sets x 10,8,8,6,6 Reps
Dumbbell Tricep Extension (Supine)
5 Sets x 10,8,8,6,6 Reps
Single-Leg Bench Dip
5 Sets x 12 Reps
Day 4
Rest
Est. 0 min
0 exercises
This day is empty
