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dumbbell everyday
Bulking
Beginner
Dumbbell
Plan Details
The dumbbell everyday routine by alecarrey is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
legs/abd
Est. 70 min
9 exercises
goblet squat
4 Sets x 10,10,8,8 Reps
Dumbbell Step-Up
4 Sets x 8 Reps
Dumbbell Reverse Lunge
4 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10,10,8,8 Reps
squat jumps
3 Sets x 15 Reps
Dumbbell Calf Raise
4 Sets x 15 Reps
Bodyweight Calf Raise
4 Sets x 15 Reps
plank to high knee.
4 Sets x 12 Reps
plank balance
4 Sets x 12 Reps
Tue
shoulder
Est. 58 min
9 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 5 Reps
Dumbbell Seated Alternating Shoulder Press
4 Sets x 5 Reps
Dumbbell Lateral Raise
12 Sets x 12,8,5,5,5,5,5,5,5,5,5,5 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated One-Arm Front Raise
4 Sets x 8 Reps
bent over front raise
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
db bent over palm to me.
4 Sets x 8 Reps
Wed
back/biceps/forearm
Est. 56 min
7 exercises
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Incline Row (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Reverse Wrist Curl
4 Sets x 15 Reps
Dumbbell Seated Wrist Curl (Palms Down)
4 Sets x 15 Reps
Thu
chest/shoulder/triceps
Est. 56 min
7 exercises
Dumbbell Fly
4 Sets x 8 Reps
Push-Up
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Bench Dip
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
dumbbell face pull
4 Sets x 12 Reps
Fri
legs/abd
Est. 57 min
7 exercises
Bulgarian split squat
4 Sets x 12 Reps
hip rise with dumbbells
4 Sets x 12 Reps
side lunge
4 Sets x 12 Reps
Bodyweight Calf Raise
4 Sets x 12 Reps
Plank
4 Sets
Oblique Crunch
4 Sets x 12 Reps
Crunch
4 Sets x 12 Reps
Sat
chest/tricep
Est. 61 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
45 banco inclinado press pecho
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
close grip db push ups
4 Sets x 8 Reps
nasty db skull crusher's 10sec.
9 Sets x 12,8,5,5,5,5,5,5,5 Reps
slightly inclined db kickback
4 Sets x 8 Reps
Sun
back/ biceps
Est. 62 min
9 exercises
Dumbbell Bent-Over Row
4 Sets x 10,10,8,8 Reps
1arm db row tripode
4 Sets x 10,10,8,8 Reps
Dumbbell One-Arm Rear Row (Prone)
4 Sets x 10,10,8,8 Reps
nasty db incl neutral grip 10sec
12 Sets x 12,8,5,5,5,5,5,5,5,5,5,5 Reps
Dumbbell Incline Hammer Curl (Prone)
4 Sets x 8 Reps
Dumbbell Spider Curl
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
