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My Muscle-building Routine
Bulking
Intermediate
Dumbbell
Plan Details
The My Muscle-building Routine routine by iffi1989 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
For maximum muscle building, control each rep (1s up, 1s down, squeezing the muscle for 2-3s at maximum contraction) and keep to the specified rest time between sets. Always be conscious of what muscles you're working; really feel them working (mind-muscle connection). Link each exercise that has a zero rest period to the exercise immediately below it to form a superset or tri-set! Push-ups/sit-ups: These assist with conditioning. Perform the reps fast until failure but with full range of motion. Do these at least on every weights day but separated from the weights session by at least four hours.
Routine detail
Mon
Lower Body
Est. 58 min
9 exercises
Machine Leg Extension
4 Sets x 10 Reps
Machine Calf Raise
3 Sets x 15 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 16 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
Barbell Squat
3 Sets x 12 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Tue
Chest and Triceps
Est. 135 min
21 exercises
Machine Fly
4 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
2 Sets x 10 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Bench Push-Up
2 Sets x 8 Reps
Tricep Push-Up
3 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
EZ Bar Incline Tricep Extension
3 Sets x 10 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 8 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
EZ Bar French Press
3 Sets x 8 Reps
Kettlebell Push-Up
3 Sets x 8 Reps
Wed
Back and Biceps
Est. 150 min
23 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Superman
3 Sets
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
Barbell Good Morning
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Cat Stretch
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Incline Spider Curl
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Chin-Up (Close Grip)
3 Sets x 8 Reps
Back Extension (Prone)
3 Sets
Cable Deadlift
3 Sets x 8 Reps
Hip Stretch
3 Sets x 8 Reps
Back Stretch
3 Sets x 8 Reps
Knees to Chest Hug
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Thu
Shoulders and forearms
Est. 91 min
15 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Fri
Abs
Est. 91 min
15 exercises
Sit-Up
3 Sets
Leg Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Plank
3 Sets
Toe Touches
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Hip Raise
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Sat
Swimming
Est. 63 min
2 exercises
Rowing Intervals 30s hard /60s easy
1 Set
Swimming
1 Set
Sun
Badminton, Cardio
Est. 166 min
4 exercises
Treadmill Running
1 Set
Jump Rope
1 Set
Field Sports
1 Set
Swimming
1 Set
