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workout 1
Bulking
Beginner
Dumbbell
Plan Details
The workout 1 routine by devilshadow is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Tue
legs-abs
Est. 125 min
8 exercises
Treadmill Running
1 Set
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Dumbbell Side Bend
4 Sets x 12 Reps
Thu
chest-shoulders-abs
Est. 137 min
9 exercises
Treadmill Running
1 Set
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Dumbbell Alternating Arnold Press
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Decline Crunch
4 Sets x 12 Reps
Sat
arms-back-abs
Est. 135 min
9 exercises
Treadmill Running
1 Set
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Cross Body Crunch
4 Sets x 12 Reps
