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Athlean X
AUDIO TIP
Bulking
Advanced
Dumbbell
Plan Details
The Athlean X routine by schlingeljohn is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Bla
Routine detail
Day 1
Pull
Est. 0 min
7 exercises
Barbell Rack Pull
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 12 Reps
DB high Pull
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Angels and devils
3 Sets x 20 Reps
Day 2
Push
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 6 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Rotator Cuff external rotation
3 Sets x 20 Reps
Day 3
Legs
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 6 Reps
Machine Leg Press
4 Sets x 10 Reps
Exercise not found
Dumbbell Reverse Lunge
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Day 4
Pull
Est. 0 min
7 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Day 5
Push
Est. 0 min
7 exercises
Barbell Military Press
4 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
DB abduction row
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
