Loading...
K.I.Q. Dumbbell Only Bulking Routine
AUDIO TIP
Bulking
Advanced
Dumbbell
Plan Details
The K.I.Q. Dumbbell Only Bulking Routine routine by HadiBachir is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Gain muscle. This 3 day split routine consists of chest,shoulders,back,arms, abs and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
Monday
Est. 57 min
8 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Crunch
4 Sets x 15 Reps
Wed
Wednesday
Est. 56 min
8 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell Incline Row (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Leg Raise
4 Sets x 15 Reps
Fri
Friday
Est. 46 min
7 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Rotational Crunch
3 Sets x 8 Reps
