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Workout Routine 1
Bulking
Advanced
Dumbbell
Plan Details
The Workout Routine 1 routine is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Chest, legs and back
Routine detail
Tue
Back
Est. 69 min
7 exercises
Barbell Deadlift
6 Sets x 8 Reps
Dumbbell One-Arm Row
8 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
8 Sets x 8 Reps
Cable Seated Row
8 Sets x 8 Reps
EZ Bar Curl
6 Sets x 8 Reps
Dumbbell Hammer Curl
6 Sets x 8 Reps
kneeling cable pull-down
6 Sets x 8 Reps
Wed
Chest
Est. 67 min
7 exercises
Barbell Bench Press
10 Sets x 10 Reps
Dumbbell Incline Bench Press
8 Sets x 8 Reps
Bench Dip
8 Sets x 8 Reps
Push-Up
8 Sets x 10 Reps
Machine Fly
6 Sets x 8 Reps
Machine Bench Press
6 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
6 Sets x 10 Reps
Thu
Legs
Est. 71 min
8 exercises
Barbell Squat
10 Sets x 10 Reps
Hamstring Extension
10 Sets x 8 Reps
Box Jump Multiple Response
6 Sets x 10 Reps
Box Side to Side Shuffle
6 Sets x 8 Reps
Barbell Hip Thrust
6 Sets x 10 Reps
Wall sit with ball
6 Sets
Cable Hip Abduction
6 Sets x 10 Reps
Hip Abduction
6 Sets x 10 Reps
Sat
Chest
Est. 79 min
7 exercises
Dumbbell Bench Press
10 Sets x 10 Reps
Dumbbell Incline Fly
8 Sets x 10 Reps
UCV Dumbbell Raise
8 Sets x 10 Reps
Squeeze Press
6 Sets x 8 Reps
Dumbbell Pullover
6 Sets x 8 Reps
Cable Shoulder Extension
6 Sets x 8 Reps
Bench Dip
6 Sets x 8 Reps
Sun
Legs
Est. 80 min
8 exercises
Barbell Front Squat
8 Sets x 10 Reps
Machine Leg Press
8 Sets x 10 Reps
Machine Leg Curl (Prone)
8 Sets x 10 Reps
Hamstring Extension
8 Sets x 10 Reps
Dumbbell Lunge
6 Sets x 8 Reps
Machine Calf Raise
6 Sets x 8 Reps
Dumbbell Lunge
6 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
6 Sets x 8 Reps
