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shayan 5 weeks bulking programe
Bulking
Intermediate
Dumbbell
Plan Details
The shayan 5 weeks bulking programe routine by prince237 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
it was a really effective programe...I also planed nutrition for it without include any supplement for access it contact me shayanmitra2372001@gmail.com
Routine detail
Mon
chest and tricep
Est. 82 min
8 exercises
Push-Up
10 Sets x 8 Reps
Dumbbell Bench Press
10 Sets x 8 Reps
Dumbbell Fly
6 Sets x 8 Reps
Dumbbell Seated Tricep Press
5 Sets x 8 Reps
Isometric Chest Press
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
incline pushups
3 Sets x 8 Reps
Tue
legs and shoulders
Est. 75 min
9 exercises
Dumbbell Squat
10 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Plie Squat
4 Sets x 8 Reps
close hand dumbell front squat
3 Sets x 8 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 8 Reps
dumbell sitting rear delt raises
3 Sets x 8 Reps
Wed
back and bicep
Est. 84 min
8 exercises
Pull-Up
10 Sets x 8 Reps
Machine Inverted Row
10 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Bent-Over Row
7 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Assisted Hyperextension
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Thu
rest
Est. 0 min
0 exercises
This day is empty
Fri
triceps and chest
Est. 84 min
8 exercises
Tricep Push-Up
10 Sets x 8 Reps
Dumbbell Incline Tricep Extension
10 Sets x 8 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Isometric Chest Press
3 Sets x 8 Reps
Sat
shoulders and legs
Est. 77 min
8 exercises
Dumbbell Lateral Raise
8 Sets x 8 Reps
Dumbbell Front Raise
8 Sets x 8 Reps
Dumbbell Squat
5 Sets x 8 Reps
Dumbbell Seated Front Raise (Hammer)
6 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
dumbell sitting rear delt raises
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Sun
bisep and back
Est. 74 min
8 exercises
Pull-Up
6 Sets x 8 Reps
Barbell Curl
6 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
7 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
