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DGray work out
Bulking
Beginner
Barbell
Plan Details
The DGray work out routine by DanielGray3 is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
Shoulders and Legs
Est. 72 min
9 exercises
Machine Seated Calf Raise
4 Sets x 10 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 18 Reps
Barbell Shrug
3 Sets x 10 Reps
Tue
Back, Biceps, and Forearm
Est. 45 min
6 exercises
Dumbbell Incline Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Wed
Chest and Triceps
Est. 48 min
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Fri
Total Body Round up
Est. 75 min
10 exercises
Machine Calf Raise
4 Sets x 10 Reps
Barbell Clean
3 Sets x 10 Reps
Kettlebell One-Arm Palm Clean
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 10 Reps
Any
Abs
Est. 128 min
21 exercises
Plank
3 Sets
Crunch
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Side Bridge
3 Sets
Bench Crunch
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Rotational Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Decline Bench Leg Raise
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Kettlebell Figure Eight
3 Sets x 8 Reps
Kettlebell Advanced Windmill
3 Sets x 8 Reps
Alternating Leg Bridge
3 Sets x 8 Reps
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Stability Ball Hundreds
3 Sets x 8 Reps
Stability Ball Cross-Leg Bridge
3 Sets x 8 Reps
