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DG 5 Day Upper
Bulking
Intermediate
Dumbbell
Plan Details
The DG 5 Day Upper routine by DaleGardiner is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This routine is filled with the eligible exercises for the Flexible February monthly challenge. Copy this day of the routine to your favorite routine to make accessing the eligible exercises quick and easy. Note: this is not to be completed as a full routine, choose one exercise, log 20 reps, and complete the challenge for the day.
Routine detail
Day 1
Chest / Triceps Copy
10 exercises
Bench Dip
1 Set x 20 Reps
Dumbbell Bicep Curl With Stork Stance
1 Set x 20 Reps
Machine Lat Pulldown
1 Set x 20 Reps
Pull-Up
1 Set x 20 Reps
Dumbbell Pronation (Side-Lying)
1 Set x 20 Reps
Barbell Lateral Lunge
1 Set x 20 Reps
Bodyweight Side Lunge
1 Set x 20 Reps
Kettlebell Goblet Squat
1 Set x 20 Reps
Abdominal Pendulum
1 Set x 20 Reps
Cable Rotational Crunch (Supine)
1 Set x 20 Reps
Day 1
Chest / Triceps
13 exercises
Bench Dip
1 Set x 20 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Alternating Kickback
3 Sets x 8 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Cable Inner Chest Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Aerobics
1 Set
Day 1
Chest / Triceps Copy
10 exercises
Bench Dip
1 Set x 20 Reps
Dumbbell Bicep Curl With Stork Stance
1 Set x 20 Reps
Machine Lat Pulldown
1 Set x 20 Reps
Pull-Up
1 Set x 20 Reps
Dumbbell Pronation (Side-Lying)
1 Set x 20 Reps
Barbell Lateral Lunge
1 Set x 20 Reps
Bodyweight Side Lunge
1 Set x 20 Reps
Kettlebell Goblet Squat
1 Set x 20 Reps
Abdominal Pendulum
1 Set x 20 Reps
Cable Rotational Crunch (Supine)
1 Set x 20 Reps
Day 1
Bicep / Forearm / Back
12 exercises
Machine Lat Pulldown
1 Set x 20 Reps
Pull-Up
1 Set x 20 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl
3 Sets x 8 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 8 Reps
Dumbbell Reverse Preacher Curl
3 Sets x 8 Reps
Day 1
Core / Shoulders
11 exercises
Abdominal Pendulum
1 Set x 20 Reps
Aerobics
1 Set
Leg Raise
3 Sets x 8 Reps
Side Jacknife
3 Sets x 8 Reps
Plank
3 Sets
Band Sit-Up
3 Sets x 8 Reps
Tuck Crunch
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
