Loading...
YBP Bulking Routine
Bulking
Intermediate
Dumbbell
Plan Details
The YBP Bulking Routine routine by kemmykay is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest Biceps and Forearms
Est. 111 min
7 exercises
Barbell Bench Press
5 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 10 Reps
Dumbbell Concentration Curl
5 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
5 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
5 Sets x 10 Reps
Tue
Back and Triceps
Est. 127 min
8 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Chin-Up with Knee Raise
5 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Barbell Deadlift
5 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Dumbbell Tricep Extension
5 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
5 Sets x 10 Reps
Wed
Shoulders
Est. 77 min
6 exercises
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Barbell Shrug
4 Sets x 15 Reps
Barbell Military Press
4 Sets x 15 Reps
Barbell Military Press (Seated)
5 Sets x 10 Reps
Barbell Shoulder Press
5 Sets x 10 Reps
Thu
Legs
Est. 114 min
7 exercises
Dumbbell Calf Raise
5 Sets x 10 Reps
Dumbbell Squat
5 Sets x 10 Reps
Dumbbell Lunge
5 Sets x 10 Reps
Barbell Squat
5 Sets x 10 Reps
Dumbbell Calf Raise
5 Sets x 10 Reps
Dumbbell Lunge
5 Sets x 10 Reps
Barbell Squat
5 Sets x 10 Reps
Fri
Abs Only
Est. 101 min
7 exercises
Weighted Hanging Knee Raise
5 Sets x 10 Reps
Crunch
5 Sets x 10 Reps
Weighted Crunch
5 Sets x 10 Reps
Sit-Up
5 Sets x 10 Reps
Oblique Crunch
5 Sets x 10 Reps
Weight Plate Rotation
5 Sets x 10 Reps
Weight Plate Russian Twist
5 Sets x 10 Reps
Sat
Cardio Only
Est. 240 min
2 exercises
Running
1 Set
Jump Rope
1 Set
Sun
Arms Before Church
Est. 62 min
4 exercises
Dumbbell Alternating Hammer Curl
5 Sets x 10 Reps
Dumbbell Tricep Extension
5 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Dumbbell Tricep Extension
5 Sets x 10 Reps
