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total package
Bulking
Intermediate
Dumbbell
Plan Details
The total package routine by ShanakaJayakody is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Day 1
Est. 88 min
9 exercises
Barbell Squat
5 Sets x 5 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 12 Reps
Plank
5 Sets
Day 2
day 2
Est. 88 min
9 exercises
Barbell Bench Press
5 Sets x 5 Reps
Machine Fly
3 Sets x 12 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Hanging Leg Raise
5 Sets x 12 Reps
Day 9
day 3
Est. 88 min
9 exercises
Barbell Deadlift
5 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Hanging Leg Raise
5 Sets x 12 Reps