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BEAST MODE - The Rock
AUDIO TIP
Bulking
Advanced
Dumbbell
Plan Details
The BEAST MODE - The Rock routine by FrederikMichaud is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
... turn you into The Rock!
Routine detail
Day 1
Chest / Back
Est. 0 min
7 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Day 2
Bicep / Tricep
Est. 0 min
8 exercises
EZ Bar Curl
4 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Dumbbell Seated Hammer Curl
3 Sets x 10 Reps
EZ Bar Decline Tricep Extension
3 Sets x 10 Reps
Dumbbell Inner Bicep Curl
3 Sets x 10 Reps
Cable Tricep Extension
3 Sets x 10 Reps
EZ Bar Seated Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Day 3
Abs
Est. 0 min
10 exercises
Hanging Knee Raise
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Cable Kneeling Crunch
3 Sets x 10 Reps
Barbell Overhead Squat
3 Sets x 10 Reps
Plank
3 Sets
Cable Side Bend
3 Sets x 8 Reps
Day 4
Legs / Shoulders
Est. 0 min
8 exercises
Barbell Deep Squat
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Day 5
Back / Chest
Est. 0 min
7 exercises
Barbell Deadlift
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Barbell Row
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Smith Machine Decline Bench Press (Close Grip)
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
