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Weider
Bulking
Intermediate
Dumbbell
Plan Details
The Weider routine by iguti89 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Pecho T
Est. 31 min
5 exercises
Barbell Decline Bench Press
1 Set x 12 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Bench Push-Up
1 Set
Dumbbell One-Arm Tricep Kickback
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Day 2
Espalda H A
Est. 37 min
5 exercises
Barbell Bent-Over Row
4 Sets x 10 Reps
Pull-Up
1 Set x 50 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
4 Sets x 15 Reps
Barbell Reverse Curl
1 Set
Day 3
Piernas B
Est. 38 min
5 exercises
Barbell Squat
1 Set x 12 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 15 Reps
Barbell Standing Calf Raise
1 Set
Day 4
Hombros P
Est. 39 min
5 exercises
Barbell Military Press
1 Set x 12 Reps
Barbell Upright Row
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 15 Reps
Dumbbell Bent-Over Raise
4 Sets x 15 Reps
Day 5
Brazos P A
Est. 38 min
6 exercises
Barbell Curl
1 Set x 12 Reps
Barbell Bench Press (Close Grip)
1 Set x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Chin-Up with Knee Raise
1 Set
