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full body pump
AUTOPLAYAUDIO TIP
Bulking
Advanced
Dumbbell
Plan Details
The full body pump routine by .jhp is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
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Routine detail
Day 8
ben
Est. 80 min
10 exercises
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
6 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
6 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Barbell Squat to Shoulder Press
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Day 8
br o rygg
Est. 79 min
12 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Rear Delt Row
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Medicine Ball One-Arm Push-Up
3 Sets x 8 Reps
Cable Decline One-Arm Chest Fly
6 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Day 8
mage
Est. 63 min
11 exercises
up n over
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Cable Judo Flip
3 Sets x 8 Reps
Kettlebell Renegade Row
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Abdominal Hip Roll
3 Sets x 8 Reps
Cable Crunch
3 Sets x 8 Reps
plank rotation
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Cobra
1 Set
Day 8
arm o axel
Est. 88 min
13 exercises
Barbell Bicep Drag Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Concentration Curl
6 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
