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van Voorden home + gym plan.
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The van Voorden home + gym plan. routine by xxxmarnoxxx is a 10 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Workout with dumbbells at home and equipment on the gym
Routine detail
Day 1
chest day dumbbell
Est. 0 min
7 exercises
Dumbbell Bench Press
5 Sets x 12 Reps
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Dumbbell Incline Fly With A Twist
5 Sets x 12 Reps
Dumbbell Incline Fly
5 Sets x 12 Reps
Dumbbell Decline Bench Press
5 Sets x 12 Reps
Dumbbell One-Arm Reverse Bench Wrist Curl
5 Sets x 12 Reps
Decline Crunch
5 Sets x 12 Reps
Day 1
Chest day gym
Est. 0 min
7 exercises
Barbell Bench Press
5 Sets x 12 Reps
Barbell Incline Bench Press
5 Sets x 12 Reps
Cable Cross-Over
5 Sets x 12 Reps
Cable Lower Chest Raise
5 Sets x 12 Reps
Cable Mid Chest Crossover
5 Sets x 12 Reps
Barbell Decline Bench Press
5 Sets x 12 Reps
Machine Ab Crunch
5 Sets x 12 Reps
Day 2
shoulder day dumbbell
Est. 0 min
7 exercises
Dumbbell Seated Arnold Press
5 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
5 Sets x 12 Reps
Dumbbell Front Incline Raise
5 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
5 Sets x 12 Reps
Dumbbell Alternating Front Raise
5 Sets x 12 Reps
Dumbbell Shoulder Shrug
5 Sets x 12 Reps
Bench Oblique Crunch
5 Sets x 12 Reps
Day 2
Shoulder day gym
Est. 0 min
7 exercises
Machine Reverse Fly
5 Sets x 12 Reps
Leverage Shoulder Press
5 Sets x 12 Reps
Cable Lateral Raise
5 Sets x 12 Reps
Cable Upright Row
5 Sets x 12 Reps
Cable Internal Rotation
5 Sets x 12 Reps
Cable One-Arm Reverse Fly
5 Sets x 12 Reps
Cable Wood Chop
5 Sets x 12 Reps
Day 3
bicep trisep day dumbbell
Est. 0 min
7 exercises
Dumbbell Alternating Bicep Curl
5 Sets x 12 Reps
Dumbbell Decline Tricep Extension
5 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 12 Reps
Bench Dip
5 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
5 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
5 Sets x 12 Reps
Plank
5 Sets
Day 3
Biceps triceps day gym
Est. 0 min
9 exercises
Cable Bicep Curl
5 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 12 Reps
Cable Rope Hammer Curl
5 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
5 Sets x 12 Reps
Cable Drag Curl
5 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 12 Reps
Cable One-Arm High Curl
5 Sets x 12 Reps
Cable One-Arm Tricep Kickback (Reverse Grip)
5 Sets x 12 Reps
Cable Crunch
5 Sets x 12 Reps
Day 4
back day dumbbell
Est. 0 min
7 exercises
Dumbbell Bent-Over Row
5 Sets x 12 Reps
Dumbbell Rotational Row
5 Sets x 12 Reps
Dumbbell Prone Incline Shrug
5 Sets x 12 Reps
Dumbbell Incline Bench Row
5 Sets x 12 Reps
Dumbbell One-Arm Row
5 Sets x 12 Reps
Dumbbell Deadlift
5 Sets x 12 Reps
Side Bridge
5 Sets
Day 4
Back day gym
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Cable Seated Row
5 Sets x 12 Reps
Machine Back Extension
5 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
5 Sets x 12 Reps
Cable Deadlift
5 Sets x 12 Reps
Machine Seated Row
5 Sets x 12 Reps
Torso rotation
5 Sets x 12 Reps
Day 5
Leg day dumbbell
Est. 0 min
7 exercises
Dumbbell Lunge
5 Sets x 12 Reps
Dumbbell Squat
5 Sets x 12 Reps
Dumbbell Calf Raise
5 Sets x 12 Reps
Dumbbell Hamstring Curl
5 Sets x 12 Reps
Dumbbell Step-Up
5 Sets x 12 Reps
Bank met dumbbell
5 Sets x 12 Reps
Air Bike
5 Sets x 12 Reps
Day 5
Leg day gym
Est. 0 min
7 exercises
Machine Seated Leg Curl
5 Sets x 12 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
5 Sets x 12 Reps
Machine Leg Press (Wide Stance)
5 Sets x 12 Reps
Machine Hip Adduction
5 Sets x 12 Reps
Machine Hip Abduction
5 Sets x 12 Reps
Parallel Bar Hip Flexion
5 Sets x 12 Reps
