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Zoey Workout
AUDIO TIP
Bulking
Beginner
Dumbbell
Plan Details
The Zoey Workout routine by robertd94 is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Back/Biceps
Est. 0 min
10 exercises
Cable Rope Seated Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 12 Reps
Leg Raise
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Plank
3 Sets
Day 2
Chest/shoulders
Est. 0 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Decline Bench Weighted Twist
3 Sets x 12 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Day 3
Legs
Est. 0 min
9 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Cable Leg Kickback
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Day 4
Cardio/Abs
Est. 0 min
11 exercises
Sit-Up
3 Sets x 15 Reps
Leg Raise
3 Sets x 18 Reps
Plank
2 Sets
Toe Touches
3 Sets x 15 Reps
Side Plank
2 Sets x 8 Reps
Scissor Kick
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Walking
2 Sets
Day 5
Shoulder/Arm
Est. 0 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
