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Manu program
Bulking
Advanced
Dumbbell
Plan Details
The Manu program routine by manurivera2 is a 25 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Force train
Routine detail
Day 1
Dumbbell: chest, bicep, trapeziu & ABS
Est. 101 min
16 exercises
Indoor Cycling
4 Sets
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell One-Arm Bicep Curl (Prone)
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 9 Reps
Dumbbell Alternating Incline Curl
4 Sets x 9 Reps
Dumbbell Bench Press
4 Sets x 9 Reps
Dumbbell Incline Bench Press
4 Sets x 9 Reps
Dumbbell Pullover
4 Sets x 9 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 9 Reps
Dumbbell Shoulder Shrug
4 Sets x 9 Reps
Dumbbell Upright Row
4 Sets x 9 Reps
Dumbbell Prone Incline Shrug
4 Sets x 10 Reps
Crunch with Hands Overhead
4 Sets x 10 Reps
Air Bike
4 Sets x 10 Reps
Alternating Floor Leg Raise
4 Sets x 10 Reps
Day 2
back, tricep & shoulders
Est. 85 min
13 exercises
Stationary Bike
4 Sets
Pull-Up
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Cable Tricep Kickback
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Barbell Front Raise
4 Sets x 10 Reps
Dumbbell Alternating Front Raise
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 9 Reps
Day 3
legs & abdomen
Est. 108 min
15 exercises
Stationary Bike
4 Sets
Machine Single-Leg Extension
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 9 Reps
Barbell Front Squat
4 Sets x 9 Reps
Barbell Step-Up
4 Sets x 9 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Machine Single-Leg Calf Press
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 30 Reps
Sit-Up
4 Sets x 30 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Mountain Climber
4 Sets x 10 Reps
Scissor Kick
1 Set
Barbell Clean Deadlift
4 Sets x 9 Reps
Day 4
chest back
Est. 59 min
10 exercises
Barbell Bench Press
4 Sets x 9 Reps
Barbell Incline Bench Press
4 Sets x 9 Reps
Dumbbell Pullover
4 Sets x 9 Reps
Machine Fly
4 Sets x 9 Reps
Cable Rope Seated Crossover Row
4 Sets x 9 Reps
Kettlebell Renegade Row
4 Sets x 9 Reps
Barbell One-Arm Row
4 Sets x 9 Reps
Cable One-Arm Lat Pulldown
4 Sets x 9 Reps
Dumbbell Alternating Tricep Extension
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Day 5
back/tricep/trapezius
Est. 70 min
12 exercises
Pull-Up
4 Sets x 9 Reps
Cable Elevated Row
4 Sets x 9 Reps
Cable Shoulder Extension
4 Sets x 9 Reps
Dumbbell Rear Deltoid Row
4 Sets x 9 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
EZ Bar Decline Tricep Extension
4 Sets x 10 Reps
Cable One-Arm Tricep Extension (Kneeling)
4 Sets x 10 Reps
Dumbbell Upright Row
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Dumbbell Prone Incline Shrug
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Day 6
legs & abs
Est. 84 min
14 exercises
Stationary Bike
4 Sets
Machine Single-Leg Extension
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 9 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Machine Single-Leg Calf Press
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Mountain Climber
4 Sets x 10 Reps
Knee Tuck Jump
4 Sets x 10 Reps
Sit-Up
4 Sets x 9 Reps
Scissor Kick
4 Sets x 9 Reps
Hanging Knee Raise
4 Sets x 9 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 9 Reps
Barbell Clean Deadlift
4 Sets x 9 Reps
Day 7
chest-shoulders-bicep
Est. 88 min
13 exercises
Indoor Cycling
4 Sets
Barbell Military Press
4 Sets x 9 Reps
Barbell Front Raise
4 Sets x 9 Reps
Dumbbell Seated Arnold Press
4 Sets x 9 Reps
Dumbbell Alternating Front Raise
4 Sets x 9 Reps
Barbell Reverse Bench Press (Wide Grip)
4 Sets x 9 Reps
Barbell Incline Bench Press (Reverse Grip)
4 Sets x 9 Reps
Barbell Decline Bench Press (Reverse Grip)
4 Sets x 10 Reps
Machine Fly
4 Sets x 9 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 10 Reps
Dumbbell Seated Alternating Hammer Curl
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 10 Reps
Day 8
bicep & tricep
Est. 58 min
10 exercises
Barbell Bicep Curl (Wide Grip)
4 Sets x 9 Reps
Dumbbell Alternating Incline Curl
4 Sets x 9 Reps
Dumbbell Incline Alternating Hammer Curl
4 Sets x 9 Reps
EZ Bar Curl
4 Sets x 9 Reps
EZ Bar Incline Tricep Extension
4 Sets x 9 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 9 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 9 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 9 Reps
Cable Tricep Kickback
4 Sets x 10 Reps
Hanging Knee Raise
4 Sets x 10 Reps
Day 9
Insanity / Cardio
Est. 33 min
2 exercises
Aerobics
4 Sets
Stationary Bike
4 Sets
Day 10
chest / bicep / trapezius - home
Est. 95 min
16 exercises
Dumbbell Bench Press (Reverse Grip)
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 10 Reps
Bench Push-Up
4 Sets x 10 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Deep Push-Up
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell Upright Row
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Prone Incline Shrug
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise (Prone)
4 Sets x 10 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Day 11
back & tricep
Est. 77 min
11 exercises
Pull-Up
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Cable One-Arm Lat Pulldown
4 Sets x 10 Reps
Cable One-Arm Tricep Kickback (Reverse Grip)
4 Sets x 10 Reps
Cable High Pulley Tricep Extension
4 Sets x 10 Reps
Dumbbell Incline Tricep Extension
4 Sets x 10 Reps
EZ Bar Decline Tricep Extension
4 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Stationary Bike
4 Sets
Day 12
shoulder & trapezius
Est. 57 min
8 exercises
Stationary Bike
4 Sets
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Prone Incline Shrug
4 Sets x 10 Reps
Dumbbell Upright Row
4 Sets x 10 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Day 15
Trapezius / Triceps / legs
Est. 75 min
12 exercises
Dumbbell Alternating Tricep Extension
4 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 10 Reps
Dumbbell Incline Tricep Extension
4 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 10 Reps
Dumbbell Upright Row
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Prone Incline Shrug
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Dumbbell Reverse Lunge
4 Sets x 10 Reps
Dumbbell Bench Squat
4 Sets x 10 Reps
Dumbbell Step-Up
4 Sets x 10 Reps
Day 16
Back-bicep-trapezius
Est. 79 min
14 exercises
Pull-Up
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Kettlebell Renegade Row
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Alternating Seated Curl
4 Sets x 10 Reps
EZ Bar Close Grip Curl
4 Sets x 10 Reps
Smith Machine Shrug
4 Sets x 10 Reps
Dumbbell Upright Row
4 Sets x 10 Reps
Dumbbell Prone Incline Shrug
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Air Bike
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Day 17
Chest/tricep/trapezius/abs
Est. 83 min
15 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Cable Upright Row (Supine)
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Smith Machine Deltoid Row
4 Sets x 10 Reps
Air Bike
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Mountain Climber
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Day 18
Chest / back /
Est. 63 min
9 exercises
Stationary Bike
4 Sets
Barbell Incline Bench Press (Reverse Grip)
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Cable One-Arm Lat Pulldown
4 Sets x 10 Reps
Day 20
Dumbbell - Tricep/Back/Abs
Est. 70 min
12 exercises
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension (Pronated)
4 Sets x 10 Reps
Dumbbell Tate Press
4 Sets x 10 Reps
Dumbbell One-Arm Row (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Incline Bench Row
4 Sets x 10 Reps
Dumbbell One-Arm Pullover (Stability Ball)
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Janda Sit-Up
4 Sets x 10 Reps
Scissor Kick
4 Sets x 10 Reps
Alternating Floor Leg Raise
4 Sets x 10 Reps
Leg Pull-In
4 Sets x 10 Reps
Day 21
Push ups
Est. 22 min
4 exercises
Dumbbell Deep Push-Up
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Medicine Ball One-Arm Push-Up
4 Sets x 10 Reps
Day 22
Pull up
Est. 35 min
6 exercises
V Bar Pull-Up
4 Sets x 10 Reps
Chin-Up (Close Grip)
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Pull-Up (Hammer Grip)
4 Sets x 10 Reps
Day 23
Dumbbel legs / abs
Est. 43 min
8 exercises
Dumbbell Plie Squat
4 Sets x 10 Reps
Dumbbell Reverse Lunge
4 Sets x 10 Reps
Dumbbell Bench Squat
4 Sets x 10 Reps
Dumbbell Deadlift
4 Sets x 10 Reps
Janda Sit-Up
4 Sets x 10 Reps
Scissor Kick
4 Sets x 10 Reps
Alternating Floor Leg Raise
4 Sets x 10 Reps
Leg Pull-In
4 Sets x 10 Reps
Day 24
Pull up / push up
Est. 55 min
10 exercises
Pull-Up
4 Sets x 10 Reps
Elevated Push-Up
4 Sets x 10 Reps
Rocky Pull-Up
4 Sets x 10 Reps
Push-Up (Wide Hand)
4 Sets x 10 Reps
Pull-Up (Hammer Grip)
4 Sets x 10 Reps
Dumbbell Deep Push-Up
4 Sets x 10 Reps
V Bar Pull-Up
4 Sets x 10 Reps
Push-Up (Close Hand)
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Day 25
1arm - chest/back/tricep/abs
Est. 74 min
12 exercises
Dumbbell Incline One Arm Hammer Press
4 Sets x 10 Reps
Dumbbell Incline One-Arm Press
4 Sets x 10 Reps
Dumbbell Incline One-Arm Fly
4 Sets x 10 Reps
Dumbbell One-Arm Row (Reverse Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Kettlebell Renegade Row
4 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 10 Reps
Dumbbell Alternating Tricep Extension
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension (Reverse Grip)
4 Sets x 10 Reps
Janda Sit-Up
4 Sets x 10 Reps
Alternating Floor Leg Raise
4 Sets x 10 Reps
Leg Pull-In
4 Sets x 10 Reps
Day 26
Dumbbell-Chest/Push-up
Est. 60 min
11 exercises
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Deep Push-Up
4 Sets x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 10 Reps
Push-Up (Close Hand)
4 Sets x 10 Reps
Dumbbell Bench Press (Reverse Grip)
4 Sets x 10 Reps
Bench Push-Up
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Push-Up (Wide Hand)
4 Sets x 10 Reps
Air Bike
4 Sets x 10 Reps
V-Up
4 Sets x 10 Reps
Bent Knee Hip Raise
4 Sets x 10 Reps
Day 27
Dumbbell-Back/Trapezius
Est. 60 min
11 exercises
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Rear Delt Row
4 Sets x 10 Reps
Dumbbell Prone Incline Shrug
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell One-Arm Row (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Upright Row
4 Sets x 10 Reps
Leg Raise
4 Sets x 10 Reps
Leg Pull-In
4 Sets x 10 Reps
Alternating Heel Touch
4 Sets x 10 Reps
Sit-Up
4 Sets x 10 Reps
Day 28
Dumbbel-Bicep/tricep
Est. 55 min
9 exercises
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Dumbbell Seated Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Alternating Seated Curl
4 Sets x 10 Reps
Dumbbell Incline Tricep Extension
4 Sets x 10 Reps
Dumbbell Incline Tricep Extension
4 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 10 Reps
Dumbbell Tate Press
4 Sets x 10 Reps
Dumbbell Decline Tricep Extension
4 Sets x 10 Reps
