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Workout Plan
Bulking
Intermediate
Dumbbell
Plan Details
The Workout Plan routine is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This routine is filled with the eligible exercises for the Flexible February monthly challenge. Copy this day of the routine to your favorite routine to make accessing the eligible exercises quick and easy. Note: this is not to be completed as a full routine, choose one exercise, log 20 reps, and complete the challenge for the day.
Routine detail
Mon
chest and back
8 exercises
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Cable Incline Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Barbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Cable Incline Bench Row
3 Sets x 8 Reps
Tue
arms day
5 exercises
Cable Incline Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Thu
shoulder and triceps
6 exercises
Barbell Incline Shoulder Raise
3 Sets x 8 Reps
Cable Incline Pullover
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Fri
leg day
6 exercises
Barbell Bench Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Squat (Wide Stance)
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
