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heavy day split
Bulking
Intermediate
Dumbbell
Plan Details
The heavy day split routine by fathead32 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Any
back & bicep
Est. 90 min
10 exercises
Back Hyperextension
3 Sets x 12 Reps
straight stir up bar seated row
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Barbell Rack Pull
5 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Leg Raise
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Sit-Up
3 Sets x 10 Reps
vbar pull downs
3 Sets x 8 Reps
bent over dumbbells turned out raise
3 Sets x 10 Reps
Any
chest shoulder & tricep
Est. 92 min
9 exercises
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
dumbbell floor press
4 Sets x 8 Reps
leaning side lateral raise
4 Sets x 12 Reps
Dip
4 Sets x 6 Reps
Dumbbell Incline Hammer Press (Stability Ball)
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Any
abs
Est. 52 min
6 exercises
Dumbbell Side Bend
4 Sets x 12 Reps
Bench Leg Pull-In
4 Sets x 12 Reps
Bench Leg Raise (Supine)
4 Sets x 12 Reps
Hanging Knee Raise
4 Sets x 12 Reps
Plank
4 Sets
Seated Bench Leg Pull-In
4 Sets x 12 Reps
