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Stacey’s plan
AUDIO TIP
Bulking
Beginner
Dumbbell
Plan Details
The Stacey’s plan routine by zvqjmsc is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
If you can do more reps do so don’t just stop on the reps stated. If it’s way too easy add a bit more weight.
Routine detail
Day 1
Functional
Est. 0 min
10 exercises
Dumbbell squat and press
3 Sets x 12 Reps
Dumbbell lunge and curl
3 Sets x 12 Reps
Machine Bench Press
1 Set x 20 Reps
Machine Bench Press
1 Set x 15 Reps
Machine Bench Press
1 Set x 10 Reps
Machine Seated Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Split Jump
2 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Day 2
Cardio
Est. 0 min
6 exercises
Box jumps
3 Sets
Elbow knee thrust
3 Sets
Step run
3 Sets
Running on spot
3 Sets
Air Bike
3 Sets x 10 Reps
Leg Raise
3 Sets x 8 Reps
Day 3
Tone and cardio
Est. 0 min
7 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Dumbbell Single-Leg Squat
3 Sets x 10 Reps
Elliptical Training
10 Sets
