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WorkOut Week 1
Bulking
Intermediate
Dumbbell
Plan Details
The WorkOut Week 1 routine by OmarHassanLaila is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Tue
Chest and ABS
Est. 43 min
7 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Jackknife Sit-Up
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 12 Reps
Wed
Back and Hips
Est. 37 min
5 exercises
Barbell Good Morning
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Barbell Row
4 Sets x 12 Reps
Thu
Biceps, Triceps and ABS
Est. 69 min
11 exercises
Barbell Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Dumbbell Tate Press
3 Sets x 12 Reps
Tricep Push-Up
3 Sets x 12 Reps
Weighted Bench Dip
3 Sets x 12 Reps
Air Bike
4 Sets x 12 Reps
Plank
3 Sets
Fri
Shoulders, neck and Hips
Est. 33 min
5 exercises
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Shoulder Press
4 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Sat
Leg and ABS
Est. 47 min
7 exercises
Barbell Squat (Wide Stance)
4 Sets x 12 Reps
Barbell Deep Squat
4 Sets x 12 Reps
Barbell Front Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Plank
4 Sets
Reverse Crunch
4 Sets x 12 Reps
Sun
full body
Est. 57 min
9 exercises
Push-Up
4 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 12 Reps
Superman
4 Sets
Back Extension (Prone)
4 Sets
Bodyweight Lunge
4 Sets x 12 Reps
Donkey Calf Raise
3 Sets x 12 Reps
