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Brian
Bulking
Advanced
Dumbbell
Plan Details
The Brian routine by briank1 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest
Est. 27 min
3 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Day 2
Shoulders
Est. 64 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Smith Machine Shoulder Press
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Dumbbell Alternating Front Raise
5 Sets x 10 Reps
Standing Dumbell Side Lateral Raises
5 Sets x 10 Reps
Dumbbell Shoulder Shrug
5 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Day 3
Arms
Est. 34 min
4 exercises
EZ Bar Tricep Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Day 4
Legs
Est. 25 min
3 exercises
Barbell Front Squat
4 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Day 5
Back
Est. 28 min
3 exercises
Barbell Bent-Over Row
5 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
