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Glecky Back & Chest
Bulking
Intermediate
Dumbbell
Plan Details
The Glecky Back & Chest routine by Anioz is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Frank Deblancke
Routine detail
Mon
Free dumbell chest & back
Est. 102 min
4 exercises
Dumbbell Bench Press
12 Sets x 12 Reps
Barbell Bent-Over Row
12 Sets x 12 Reps
Bench Back Dumbell Stretch
12 Sets x 12 Reps
Dumbbell One-Arm Row
12 Sets x 12 Reps
Wed
Leg day
Est. 100 min
4 exercises
Barbell Squat
12 Sets x 12 Reps
Barbell Deadlift
10 Sets x 12 Reps
Barbell Side Split Squat
10 Sets x 12 Reps
Machine Leg Curl (Prone)
10 Sets x 12 Reps
Fri
Schoulders & Arms
Est. 85 min
4 exercises
Dumbbell Seated Shoulder Press
10 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
10 Sets x 12 Reps
Dumbbell Hammer Curl
10 Sets x 12 Reps
Cable Shoulder Extension
10 Sets x 12 Reps
