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Home Workout
Bulking
Advanced
Dumbbell
Plan Details
The Home Workout routine by mhn0b0dy is a 9 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Pull
Est. 51 min
8 exercises
Dumbbell Deadlift
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Alternating Dumbbell Gorilla Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell High Pulls
3 Sets x 8 Reps
Dumbbell Alternating Biceps Curl (offseting grip)
3 Sets x 8 Reps
Dumbbell Drag Curl
3 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Day 1
Pull Short
Est. 47 min
7 exercises
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell W Raise
3 Sets x 8 Reps
Dumbbell Deadrow
3 Sets x 8 Reps
Back PushUpBoard
3 Sets x 8 Reps
Dumbbell Curl Trifecta (Supinated, Pronated, External)
3 Sets x 8 Reps
Dumbbell Drag Curl
3 Sets x 8 Reps
Cross Body Alternating Hammer Curls
3 Sets x 8 Reps
Day 2
Push Short
Est. 57 min
9 exercises
Chest PushUpBoard
3 Sets x 8 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 8 Reps
Dumbbell One Arm Cavalliere Crossover
3 Sets x 8 Reps
Dumbbell Scoop Press
3 Sets x 8 Reps
Dumbbell Urlachers
3 Sets x 8 Reps
Shoulder PushUpBoard
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Lying Triceps Extension
3 Sets x 8 Reps
Triceps PushUpBoard
3 Sets x 8 Reps
Day 2
Push
Est. 55 min
8 exercises
Floor Flys
3 Sets x 8 Reps
Chest PushUpBoard
3 Sets x 8 Reps
Dumbbell Incline Alternating Bench Press
3 Sets x 8 Reps
Dumbbell Arnold Press
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Beast Raises (Front Raises into Lateral Raises)
3 Sets x 8 Reps
Dumbbell Lying Triceps Extension
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Day 3
Legs
Est. 51 min
9 exercises
Bulgarian Split Squat
3 Sets x 8 Reps
Single Leg Hip Thrusts
3 Sets x 8 Reps
Dumbbell Single Leg RDL's
3 Sets x 8 Reps
Single Dumbbell Lunges (Not Alternating)
3 Sets x 8 Reps
Hip Band Ladder
3 Sets x 8 Reps
Lying Leg Lift
3 Sets x 8 Reps
1 & 1/2 Raises (Straight)
3 Sets x 8 Reps
1 & 1/2 Raises (Toes In)
3 Sets x 8 Reps
1 & 1/2 Raises (Toes Out)
3 Sets x 8 Reps
Day 3
Legs Short
Est. 40 min
7 exercises
Bulgarian Split Squat
3 Sets x 8 Reps
Single Leg Hip Thrusts
3 Sets x 8 Reps
Dumbbell Single Leg RDL's
3 Sets x 8 Reps
Slick Floor Bridge Curls
3 Sets x 8 Reps
Dumbbell Goblet Squat
3 Sets x 8 Reps
Weighted One Leg Donkey Calf Raise
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Day 4
Cardio
Est. 62 min
1 exercise
Running
1 Set
Day 4
Full Body
Est. 60 min
10 exercises
Dumbbell Deadlift
3 Sets x 8 Reps
Alternating Dumbbell Gorilla Row
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Scoop Press
3 Sets x 8 Reps
Dips (Hands facing away from body)
3 Sets x 8 Reps
Dumbbell Alternating Biceps Curl (offseting grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Bulgarian Split Squat
3 Sets x 8 Reps
Weighted One Leg Donkey Calf Raise
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Day 4
Full Body Short
Est. 35 min
6 exercises
Barbell Deadrow
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Shoulder Press (Arms not resting and above 90 degrees)
3 Sets x 8 Reps
Dips (Hands facing away from body)
3 Sets x 8 Reps
Dumbbell Alternating Biceps Curl (offseting grip)
3 Sets x 8 Reps
Bulgarian Split Squat
3 Sets x 8 Reps
