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Bulk 1
AUDIO TIP
Bulking
Advanced
Dumbbell
Plan Details
The Bulk 1 routine by lillevi is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Complete 6 week Bulking Dumbbell Workout Routine. Hits every major muscle group and with the right diet garunteed to give you major gains.
Routine detail
Mon
Chest Day
Est. 0 min
6 exercises
Dumbbell Bench Press
4 Sets x 3 Reps
Dumbbell Fly
4 Sets x 3 Reps
Dumbbell Incline Bench Press
4 Sets x 3 Reps
Dumbbell Incline Fly
4 Sets x 3 Reps
Dumbbell Pullover
4 Sets x 3 Reps
Dumbbell Decline Fly
4 Sets x 3 Reps
Tue
Shoulder Day
Est. 0 min
6 exercises
Dumbbell One-Arm Front Raise
4 Sets x 3 Reps
Dumbbell Upright Row
4 Sets x 3 Reps
Dumbbell Lateral Raise
4 Sets x 3 Reps
Dumbbell Arnold Press
4 Sets x 3 Reps
Dumbbell Bent-Over Raise
4 Sets x 3 Reps
Dumbbell Shoulder Shrug
4 Sets x 3 Reps
Wed
Leg Day
Est. 0 min
6 exercises
Dumbbell Squat
4 Sets x 3 Reps
Dumbbell Calf Raise
4 Sets x 3 Reps
Dumbbell Lunge
4 Sets x 3 Reps
Dumbbell Seated Calf Raise
4 Sets x 3 Reps
Dumbbell Pile Deadlift
4 Sets x 3 Reps
Lying Dumbbell Leg Curls
4 Sets x 3 Reps
Thu
Back Day
Est. 0 min
6 exercises
Pull-Up
4 Sets x 3 Reps
Dumbbell Bent-Over Row
4 Sets x 3 Reps
Rear Pull-Up (Wide Grip)
4 Sets x 3 Reps
Dumbbell Rear Delt Row
4 Sets x 3 Reps
Close Grip Pull-Up
4 Sets x 3 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 3 Reps
Fri
Arm Day
Est. 0 min
6 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 3 Reps
Dumbbell Tricep Extension
4 Sets x 3 Reps
Dumbbell Incline Curl
4 Sets x 3 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 3 Reps
Dumbbell Reverse Bicep Curl
4 Sets x 3 Reps
Dumbbell Skull-Crusher
4 Sets x 3 Reps
Any
Abs Warm Up
Est. 0 min
6 exercises
Dumbbell Sit-Ups
2 Sets x 12 Reps
Dumbbell Side Bend
2 Sets x 12 Reps
Dumbbell Crutches
2 Sets x 12 Reps
Dumbbell Wood Chop
2 Sets x 12 Reps
Parallel Bar Leg Raise
2 Sets x 12 Reps
Dumbbell Oblique Rotation
2 Sets x 12 Reps
