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Master Dumbbells and Bench Routine
Bulking
Advanced
Dumbbell
Plan Details
The Master Dumbbells and Bench Routine routine by Santiago593 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Day 1
Biceps
8 exercises
Cable Incline Bicep Curl
3 Sets x 8 Reps
Cable One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Bicep Curl (Supine)
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell One-Arm Hammer Curl
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
Dragon Flag
3 Sets x 8 Reps
Day 2
Traps and Shoulders
9 exercises
Dumbbell Alternating Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Press (Palms In)
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Shoulder Raise
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Ab Draw Leg Slide
3 Sets x 8 Reps
Abdominal Pendulum
3 Sets x 8 Reps
Day 3
Chest
9 exercises
Dumbbell Around the World
3 Sets x 8 Reps
Dumbbell One-Arm Bench Press
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Push-Up to Side Plank
3 Sets x 8 Reps
Alternating Leg Bridge
3 Sets x 8 Reps
Plank
3 Sets
Day 4
Legs
9 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Dumbbell Iron Cross
3 Sets x 8 Reps
Dumbbell Split Jump
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Decline Bench Ab Reach
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Day 5
Triceps
9 exercises
Dumbbell Alternating Kickback
3 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
Weighted Bench Dip
3 Sets x 8 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Tate Press
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Decline Bench Cable Crunch
3 Sets x 8 Reps
Day 6
Back
9 exercises
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Rear Row (Prone)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Dumbbell Incline Row (Reverse Grip)
3 Sets x 8 Reps
Cable Rope Incline Row
3 Sets x 8 Reps
Dumbbell One-Arm Pullover (Stability Ball)
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
