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Week 1
Bulking
Intermediate
Dumbbell
Plan Details
The Week 1 routine by Anioz is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
1st set always to failure with max weight if you can do more in a set, always go to the point of failure
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. 70 min
4 exercises
Dumbbell Seated Shoulder Press
10 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
10 Sets x 10 Reps
Dumbbell Hammer Curl
10 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
10 Sets x 10 Reps
Sun
Back and Chest
Est. 111 min
6 exercises
Dumbbell Incline Bench Press (Hammer Grip)
10 Sets x 10 Reps
Barbell Bent-Over Row
10 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Cable One-Arm Row
3 Sets x 10 Reps
Hanging Rotate Leg lift
10 Sets x 10 Reps
Pushup position Cable Leg Raises
10 Sets x 10 Reps
