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aesthetics
Bulking
Intermediate
Dumbbell
Plan Details
The aesthetics routine by lanman2000 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Traps & Vtaper
Est. 64 min
7 exercises
Barbell Shrug
4 Sets x 10 Reps
Machine Assisted Chin-Up
4 Sets x 10 Reps
farmer's carry
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Stability Ball Extended Arm Crunch
3 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
cable anti rotation
3 Sets x 12 Reps
Day 3
delts & arms
Est. 61 min
6 exercises
Dumbbell Shoulder Press
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Press (Close Grip)
4 Sets x 10 Reps
cable anti rotation
3 Sets x 12 Reps
Day 4
chest & abs
Est. 57 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Stability Ball Extended Arm Crunch
4 Sets x 10 Reps
Parallel Bar Leg Raise
4 Sets x 10 Reps
cable anti rotation
3 Sets x 12 Reps
Day 6
legs & heavy pull
Est. 57 min
5 exercises
Machine Assisted Pull-Up
4 Sets x 10 Reps
Barbell Zercher Squat
4 Sets x 10 Reps
Smith Machine Bench Squat
4 Sets x 10 Reps
Dumbbell Deadlift
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
