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Fantomex Routine*
Bulking
Beginner
Dumbbell
Plan Details
The Fantomex Routine* routine by Fantomex1981 is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Complete standard workout routine.
Routine detail
Day 1
Back and Shoulders
Est. 100 min
12 exercises
Pull-Up
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Dumbbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Upright Row
4 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
Dumbbell See Saw Press
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Stability Ball Back Extension with Hands Behind Head
3 Sets x 12 Reps
Stability Ball Back Stretch
4 Sets
Day 2
Biceps
Est. 61 min
6 exercises
Chin-Up with Knee Raise
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Dumbbell Reverse Bicep Curl
4 Sets x 12 Reps
Day 3
Chest and Triceps
Est. 89 min
9 exercises
Bench Dip
4 Sets x 15 Reps
Push-Up
3 Sets x 13 Reps
Barbell Bench Press
4 Sets x 15 Reps
Dumbbell Fly
4 Sets x 16 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Barbell Bench Press (Wide Grip)
4 Sets x 9 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 9 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Dumbbell Decline Tricep Extension
4 Sets x 12 Reps
Day 4
Abs
Est. 90 min
9 exercises
Crunch
4 Sets x 30 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 12 Reps
Leg Raise
4 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 12 Reps
Dumbbell Side Bend
4 Sets x 12 Reps
Weighted Crunch
4 Sets x 30 Reps
Air Bike
4 Sets x 9 Reps
Oblique Crunch
4 Sets x 12 Reps
Hanging Knee Raise Rotation
4 Sets x 12 Reps
Day 5
Legs
Est. 84 min
10 exercises
Dumbbell Squat
4 Sets x 12 Reps
Bridge
4 Sets
Machine Leg Extension
4 Sets x 9 Reps
Glute Kickback (Kneeling)
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 15 Reps
Flutter Kick
4 Sets x 12 Reps
Single-Leg Calf Raise
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Prisoner Squat
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Day 6
Overall Repeat
Est. 122 min
12 exercises
Pull-Up
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 12 Reps
Bench Dip
4 Sets x 15 Reps
Crunch
4 Sets x 30 Reps
Barbell Bench Press
4 Sets x 13 Reps
Dumbbell Fly
4 Sets x 16 Reps
Machine Leg Extension
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
