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Badonkey Dumpy & Mommy Milkers
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Badonkey Dumpy & Mommy Milkers routine by jrothbart is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
PHAT customized for my aesthetic and strength goals
Routine detail
Any
Upper Power
Est. 79 min
9 exercises
Pull-Up
2 Sets x 10 Reps
Barbell Bench Press
3 Sets x 5 Reps
Barbell Shrug
2 Sets x 10 Reps
Dumbbell Incline Bench Press
2 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Any
Chest & Arms Hyper
Est. 93 min
10 exercises
Dumbbell Bench Press
6 Sets x 3 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
2 Sets x 15 Reps
Dumbbell Spider Curl
2 Sets x 20 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 15 Reps
Cable Tricep Kickback
2 Sets x 20 Reps
Any
Lower Power
Est. 75 min
8 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Decline Bench Weighted Twist
3 Sets x 10 Reps
Any
Back & Shoulders Hyper
Est. 67 min
7 exercises
Barbell Bent-Over Row
6 Sets x 3 Reps
Barbell Rack Pull
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Weighted Hanging Knee Raise
3 Sets x 12 Reps
Any
Lower Hyper
Est. 78 min
8 exercises
Barbell Squat
6 Sets x 3 Reps
Barbell Hip Thrust
6 Sets x 3 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
