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My Home Workout Routine Hasan
AUDIO TIP
Bulking
Beginner
Dumbbell
Plan Details
The My Home Workout Routine Hasan routine by drabuhasan is a 12 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
6 days workout one day rest bro split
Routine detail
Day 1
Monday Shoulders & Abs
Est. 240 min
32 exercises
Dumbbell Seated Shoulder Press
6 Sets x 15 Reps
Dumbbell Seated Arnold Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 14 Reps
Dumbbell Upright Row
4 Sets x 14 Reps
Dumbbell Shoulder Shrug
7 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 14 Reps
Hanging Knee Raise
3 Sets x 14 Reps
Dumbbell Reverse Fly
7 Sets x 15 Reps
LU LATERAL RAISES
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 14 Reps
Dumbbell Lateral Raise
3 Sets x 14 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 12 Reps
Barbell Military Press
7 Sets x 15 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Leverage Shoulder Press
5 Sets x 12 Reps
Weight Plate Front Raise
3 Sets x 14 Reps
DUMBBELL FRONT & LATERAL RAISES
3 Sets x 14 Reps
Weight Plate Around The World
3 Sets x 14 Reps
Cable Shrug
3 Sets x 12 Reps
One Hand Landmine Press
3 Sets x 14 Reps
Weighted Crunch
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Sit-Up
1 Set x 15 Reps
Plank
2 Sets
Oblique Crunch
2 Sets x 15 Reps
Mountain Climber
3 Sets x 14 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Barbell Ab Rollout
3 Sets x 15 Reps
Hanging Knee Raise Rotation
3 Sets x 14 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 14 Reps
Back Hyperextension
3 Sets x 14 Reps
Day 2
Tuesday Biceps Day
Est. 240 min
30 exercises
Barbell Curl
7 Sets x 14 Reps
EZ Bar Curl
8 Sets x 14 Reps
Dumbbell Rotational Curl
5 Sets x 14 Reps
Dumbbell Concentration Curl
3 Sets x 14 Reps
Dumbbell Swimmers
3 Sets x 14 Reps
Dumbbell Alternating Hammer Curl
7 Sets x 14 Reps
Dumbbell Crushing Curl
3 Sets x 14 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 14 Reps
Dumbbell Spider Curl
6 Sets x 14 Reps
Preacher Curl Machine
3 Sets x 14 Reps
Barbell Reverse Curl
3 Sets x 14 Reps
Dumbbell Alternating Bicep Curl
6 Sets x 14 Reps
Dumbbell Alternating Incline Curl
3 Sets x 14 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 14 Reps
Barbell Preacher Curl
4 Sets x 14 Reps
Barbell Spider Curl
3 Sets x 14 Reps
Dumbbell One-Arm Preacher Hammer Curl
3 Sets x 14 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 14 Reps
Barbell Deadlift
3 Sets x 14 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 14 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 14 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 14 Reps
Cable Wrist Curl (Reverse Grip)
3 Sets x 14 Reps
Cable Rope Hammer Curl
4 Sets x 14 Reps
Cable Wrist Curl
3 Sets x 14 Reps
Cable Standing Curl
3 Sets x 14 Reps
Dumbbell Shoulder Shrug
3 Sets x 14 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 14 Reps
DUMMBBELL WIDE CURLS
3 Sets x 14 Reps
arm wrestling cable single handle
3 Sets x 14 Reps
Day 3
Wednesday Chest
Est. 159 min
16 exercises
Push-Up
3 Sets x 14 Reps
Dumbbell Bench Press
5 Sets x 14 Reps
Dumbbell One-Arm Bench Press
3 Sets x 12 Reps
Barbell Bench Press
6 Sets x 14 Reps
Dumbbell Incline Bench Press
4 Sets x 14 Reps
Machine Bench Press
3 Sets x 14 Reps
Dumbbell Fly
3 Sets x 14 Reps
Dumbbell Pullover
3 Sets x 14 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 14 Reps
Landmine Press
3 Sets x 14 Reps
Barbell Incline Bench Press
3 Sets x 14 Reps
Dumbbell Incline Fly
3 Sets x 14 Reps
Dumbbell Decline Bench Press
3 Sets x 14 Reps
Barbell Decline Bench Press
1 Set x 14 Reps
Cable Cross-Over
3 Sets x 14 Reps
Barbell Bench Press
3 Sets x 14 Reps
Day 4
Thursday Back
Est. 240 min
26 exercises
Pull-Up
3 Sets x 14 Reps
Weighted Pull-Up
3 Sets x 14 Reps
Dumbbell One-Arm Row
5 Sets x 14 Reps
Barbell Bent-Over Row
7 Sets x 14 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 14 Reps
Dumbbell Incline Bench Row
3 Sets x 14 Reps
T Bar Row
5 Sets x 14 Reps
Barbell Good Morning
3 Sets x 14 Reps
Dumbbell Pullover
3 Sets x 14 Reps
Barbell Incline Bench Row
6 Sets x 14 Reps
Machine Inverted Row
3 Sets x 14 Reps
Weighted Crunch
3 Sets x 14 Reps
Hanging Knee Raise
3 Sets x 14 Reps
Weight Plate Russian Twist
3 Sets x 14 Reps
Oblique Crunch
3 Sets x 14 Reps
Plank
3 Sets
Hanging Knee Raise Rotation
2 Sets x 14 Reps
Dumbbell Side Bend
2 Sets x 14 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 14 Reps
Cable Seated Row
3 Sets x 14 Reps
WIDE GRIP SEATED CABLE ROW
3 Sets x 14 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 14 Reps
Cable Rope Face Pull
3 Sets x 14 Reps
Cable Shrug
3 Sets x 14 Reps
Machine Seated Row
5 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Day 5
Saturday Triceps
Est. 122 min
13 exercises
Tricep Push-Up
1 Set x 14 Reps
Weighted Bench Dip
3 Sets x 14 Reps
Barbell Seated Tricep Extension
3 Sets x 14 Reps
EZ Bar Tricep Extension
3 Sets x 14 Reps
Dumbbell Seated Tricep Press
7 Sets x 14 Reps
EZ Bar Incline Tricep Extension
3 Sets x 14 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 14 Reps
Cable Shoulder Extension
3 Sets x 14 Reps
Cable High Pulley Tricep Extension
3 Sets x 14 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 14 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 14 Reps
Weighted Tricep Dip
3 Sets x 14 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 14 Reps
Day 5
Friday Legs
Est. 240 min
25 exercises
Running
1 Set
Bodyweight Squat
3 Sets x 14 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 14 Reps
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 14 Reps
Dumbbell Plie Squat
3 Sets x 12 Reps
Dumbbell Walking Lunge
4 Sets x 14 Reps
Dumbbell Jump Squat
3 Sets x 12 Reps
Machine Seated Leg Curl
5 Sets x 14 Reps
Machine Leg Extension
5 Sets x 14 Reps
Ankle Circles
3 Sets x 14 Reps
Hip Adduction
3 Sets x 14 Reps
Barbell Squat
6 Sets x 14 Reps
Barbell Standing Calf Raise
3 Sets x 14 Reps
T Bar Hack Squat
3 Sets x 14 Reps
Barbell Squat (Wide Stance)
3 Sets x 14 Reps
Barbell Deadlift
4 Sets x 14 Reps
Barbell Romanian Deadlift
3 Sets x 14 Reps
Barbell Front Squat
3 Sets x 14 Reps
Barbell Hip Thrust
3 Sets x 14 Reps
Machine Leg Curl (Prone)
4 Sets x 14 Reps
Barbell Lunge
3 Sets x 14 Reps
Machine Seated Calf Raise
3 Sets x 14 Reps
Machine Leg Press
3 Sets x 14 Reps
Day 6
ABS day
Est. 199 min
23 exercises
Mountain Climber
3 Sets x 14 Reps
Hanging Knee Raise
3 Sets x 14 Reps
Hanging Leg Raise
3 Sets x 14 Reps
Weighted Crunch
3 Sets x 14 Reps
Hanging Knee Raise (Rotational)
3 Sets x 14 Reps
Air Bike
3 Sets x 14 Reps
Leg Raise
3 Sets x 14 Reps
Oblique Crunch
3 Sets x 14 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 14 Reps
Reverse Crunch
3 Sets x 14 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 14 Reps
Weight Plate Rotation
3 Sets x 14 Reps
Weight Plate Russian Twist
3 Sets x 14 Reps
Bent Knee Hip Raise
3 Sets x 14 Reps
Decline Bench Weighted Twist
3 Sets x 14 Reps
Scissor Kick
3 Sets x 14 Reps
Seated Leg Tuck
3 Sets x 14 Reps
Weighted Side Rotation
3 Sets x 14 Reps
Tuck Crunch
3 Sets x 14 Reps
Dragon Flag
3 Sets x 14 Reps
Cross Body Crunch
3 Sets x 14 Reps
Hanging Knee Raise Rotation
3 Sets x 14 Reps
Day 7
CHEST SHOULDER TRICEPS
Est. 240 min
26 exercises
Push-Up
4 Sets x 14 Reps
Dumbbell Incline Bench Press
7 Sets x 14 Reps
Dumbbell Bench Press
7 Sets x 14 Reps
Dumbbell Fly
6 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 14 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Weighted Bench Dip
3 Sets x 14 Reps
Dumbbell Seated Tricep Press
5 Sets x 14 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Dip
4 Sets x 14 Reps
Dumbbell Seated Shoulder Press
5 Sets x 14 Reps
Dumbbell Seated Arnold Press
4 Sets x 14 Reps
Dumbbell Lateral Raise
7 Sets x 14 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Upright Row
4 Sets x 12 Reps
Dumbbell Reverse Fly
5 Sets x 12 Reps
Dumbbell Decline Bench Press
1 Set x 14 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 14 Reps
LU LATERAL RAISES
3 Sets x 12 Reps
Hanging Knee Raise Rotation
3 Sets x 14 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Day 8
BACK AND BICEPS
Est. 222 min
21 exercises
Dumbbell Bent-Over Row
6 Sets x 12 Reps
DUMBBELL UPPERBACK ROW
4 Sets x 12 Reps
Pull-Up
4 Sets x 14 Reps
Dumbbell One-Arm Row
5 Sets x 14 Reps
Dumbbell Pullover
3 Sets x 14 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 14 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 14 Reps
Dumbbell Shoulder Shrug
4 Sets x 14 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Dumbbell Incline Row (Reverse Grip)
3 Sets x 14 Reps
Dumbbell Incline Bench Row
5 Sets x 14 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 14 Reps
Dumbbell Rear Delt Row
3 Sets x 14 Reps
Dumbbell Alternating Incline Curl
3 Sets x 14 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 14 Reps
Dumbbell One-Arm Preacher Hammer Curl
3 Sets x 14 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 14 Reps
Hanging Knee Raise
3 Sets x 14 Reps
Dumbbell Side Bend
3 Sets x 14 Reps
Hanging Knee Raise (Rotational)
3 Sets x 14 Reps
FARMER'S WALK
3 Sets x 12 Reps
Day 9
BICEPS AND TRICEPS
Est. 144 min
15 exercises
Barbell Curl
5 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 12 Reps
Weighted Bench Dip
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Reverse Barbell Biceps Curl
3 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Alternating Preacher Curl (Hammer)
3 Sets x 12 Reps
arm wrestling cable single handle
3 Sets x 12 Reps
Day 10
BICEPS AND SHOULDERS
Est. 211 min
20 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Dumbbell Reverse Fly
5 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Dumbbell Incline Shoulder Raise
3 Sets x 12 Reps
DUMBBELL UPPERBACK ROW
3 Sets x 12 Reps
Dumbbell Lateral Raise (Side-Lying)
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Preacher Hammer Curl
3 Sets x 12 Reps
Dumbbell Incline Hammer Curl
3 Sets x 12 Reps
Day 11
MIX EXERCISES
Est. 240 min
30 exercises
Push-Up
6 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press
6 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
DUMBBELL FRONT & LATERAL RAISES
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Dumbbell One-Arm Row
6 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Prone Incline Shrug
3 Sets x 12 Reps
Dumbbell Incline Row (Reverse Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Rear Row (Prone)
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
DUMMBBELL WIDE CURLS
3 Sets x 12 Reps
Bodyweight Lunge
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Bodyweight Squat
3 Sets x 12 Reps
Dumbbell Plie Squat
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
