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Spring muscle training
AUDIO TIP
Bulking
Intermediate
Dumbbell
Plan Details
The Spring muscle training routine by pat51 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Building muscle for summer.
Routine detail
Mon
Back biceps
Est. 0 min
11 exercises
Barbell Kneeling Jump Squat
3 Sets x 10 Reps
Plyo Push-Up
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Bodyweight Lunge
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Deltoid fly 1
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Zottman Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Tue
Chest shoulder
Est. 0 min
11 exercises
Dumbbell Jump Squat
3 Sets x 10 Reps
Knee Tuck Jump
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell External Rotation
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Around the World
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Wed
New Workout
Est. 0 min
10 exercises
Box Jump Multiple Response
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 10 Reps
Shoulder Rotation
3 Sets x 10 Reps
Thu
Core triceps
Est. 0 min
12 exercises
Lateral hurdle jump
3 Sets x 10 Reps
Medicine Ball Overhead Slam
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Plank
3 Sets
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Torso rotation
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Fri
Back biceps
Est. 0 min
10 exercises
Long Jump
3 Sets x 10 Reps
Depth Jump Leap
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Deltoid fly 1
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Zottman Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Sat
Chest shoulder
Est. 0 min
9 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell External Rotation
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Around the World
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Sun
New Workout
Est. 0 min
10 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Plank
3 Sets
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Torso rotation
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
