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Mike/Lex
AUDIO TIP
Bulking
Beginner
Dumbbell
Plan Details
The Mike/Lex routine by Alexa.Johnson is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Enter your routine description
Routine detail
Day 1
Glutes/Shoulders 2
Est. 0 min
7 exercises
Weight Plate Front Raise
4 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Barbell Seated Good Morning
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Cable Pull Through
4 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Day 1
Glutes/Shoulders
Est. 0 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Kettlebell Sumo High Pull
4 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Day 2
Chest/Core 2
Est. 0 min
4 exercises
Push-Up
3 Sets x 8 Reps
Dumbbell Bench Press (Palms in)
4 Sets x 8 Reps
Dumbbell Bench Press (Reverse Grip)
4 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Day 2
Chest/Core
Est. 0 min
7 exercises
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Pull-Up
1 Set x 8 Reps
Day 3
Bi-s/Tri-s/Back 2
Est. 0 min
8 exercises
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Standing Row
4 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Day 3
Bis/Tris/Back
Est. 0 min
8 exercises
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Standing Row
3 Sets x 8 Reps
Day 4
Legs/Accessories
Est. 0 min
6 exercises
Barbell Standing Calf Raise
4 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
