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Copy of All Dumbbell Muscle Building Routine
Bulking
Advanced
None
Plan Details
The Copy of All Dumbbell Muscle Building Routine routine is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
5 day split, workouts organised to get best possible results with rest for closer muscle groups. Workout Arms 4 times a week x2 light and x2 heavy days these were added to the end of Chest, Back, Shoulders & Leg workouts which frees up 1 whole day for them abs and calfs as well as doing light abs and calfs every workout. Cardio to be done on any workout days in AM 3-5 times a week depending on motivation level. Must have rest days where specified.
Routine detail
Mon
Back & Biceps
Est. 50 min
7 exercises
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Dumbbell Prone Incline Shrug
3 Sets x 10 Reps
Band Upright Row
3 Sets x 15 Reps
Dumbbell Bicep Curl (Supine)
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
Dumbbell High Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Tue
Chest & Triceps
Est. 62 min
8 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 15 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 10 Reps
Dumbbell Incline Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 8 Reps
Thu
Shoulders, Traps, and Forearms
Est. 52 min
7 exercises
Dumbbell Seated Press (Palms In)
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Seated Wrist Curl
3 Sets x 10 Reps
Dumbbell Reverse Wrist Curl
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Fri
Quads, Hamstrings, Calves & Abs
Est. 53 min
7 exercises
Kettlebell Goblet Squat
3 Sets x 10 Reps
Dumbbell Seated Single-Leg Calf Raise
3 Sets x 15 Reps
Dumbbell Hamstring Curl
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Dumbbell Prone Incline Shrug
3 Sets x 8 Reps
