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2018
Bulking
Intermediate
Dumbbell
Plan Details
The 2018 routine by pamin555 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Push
Est. 36 min
7 exercises
Bench Push-Up
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Walking
1 Set
Tue
Pull
Est. 37 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Seated Hammer Curl
3 Sets x 8 Reps
Walking
1 Set
Wed
Legs/Shoulders
Est. 37 min
7 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Walking
1 Set
Thu
Push
Est. 37 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Walking
1 Set
Fri
Pull
Est. 37 min
7 exercises
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Walking
1 Set
