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Dumbbells Advanced Group
AUDIO TIP
Bulking
Advanced
None
Plan Details
The Dumbbells Advanced Group routine by sneto.vicente is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Dumbbells Advanced Group
Routine detail
Mon
Training A
Est. 0 min
15 exercises
Quadricep Stretch
2 Sets x 5 Reps
Wall Calf Stretch
2 Sets x 5 Reps
Runner's Stretch
2 Sets x 12 Reps
90/90 Hamstring Stretch
3 Sets x 10 Reps
Stationary Bike
1 Set
Toe Touches
2 Sets x 20 Reps
Bodyweight Squat
2 Sets x 20 Reps
Dumbbell Bulgarian Split Squat
4 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 12 Reps
Stability Ball Hip Thrust
4 Sets x 20 Reps
Dumbbell Pullover
4 Sets x 20 Reps
Bodyweight Sumo Squat
4 Sets x 20 Reps
Stability Ball Jack Knife Push-Up
3 Sets x 15 Reps
Plank
3 Sets
Tue
Training B
Est. 0 min
18 exercises
Tricep Stretch
2 Sets x 10 Reps
Shoulder Stretch
2 Sets x 12 Reps
Shoulder Rotation
2 Sets x 10 Reps
Dynamic Chest Stretch
2 Sets x 12 Reps
Dynamic Back Stretch
2 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 16 Reps
Dumbbell Front Raise
3 Sets x 16 Reps
Bodyweight Squat
3 Sets x 20 Reps
Dumbbell Shoulder Press
4 Sets x 20 Reps
Dumbbell Tricep Extension
4 Sets x 20 Reps
Kettlebell One-Arm Swing
4 Sets x 12 Reps
Stationary Bike
1 Set
Dumbbell Upright Row
3 Sets x 20 Reps
Dumbbell Tricep Kickback
3 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise (Prone)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension (Supinated)
3 Sets x 12 Reps
Barbell Squat (Wide Stance)
3 Sets x 20 Reps
Stationary Bike
1 Set
Wed
Training C
Est. 0 min
14 exercises
Tricep Stretch
2 Sets x 12 Reps
Shoulder Stretch
2 Sets x 12 Reps
Shoulder Rotation
2 Sets x 10 Reps
Dynamic Chest Stretch
2 Sets x 12 Reps
Dynamic Back Stretch
2 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Dumbbell Incline Bench Row
4 Sets x 16 Reps
Plank
4 Sets
Dumbbell Stiff-Leg Deadlift
4 Sets x 20 Reps
Dumbbell Rear Deltoid Row
4 Sets x 16 Reps
Dumbbell Bent-Over Row (Palms in)
4 Sets x 12 Reps
Seated Leg Tuck
3 Sets x 15 Reps
Stationary Bike
3 Sets
Thu
Training D
Est. 0 min
17 exercises
Tricep Stretch
2 Sets x 12 Reps
Shoulder Stretch
2 Sets x 12 Reps
Shoulder Rotation
2 Sets x 10 Reps
Dynamic Chest Stretch
2 Sets x 12 Reps
Dynamic Back Stretch
2 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 20 Reps
Dumbbell Tricep Extension
3 Sets x 20 Reps
Walking High Knees
3 Sets x 15 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 15 Reps
Barbell Supine Reverse Extension
3 Sets x 15 Reps
Mountain Climber
3 Sets x 15 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Jumping Jacks
3 Sets x 12 Reps
Dumbbell Seated Wrist Curl (Palms Down)
6 Sets x 20 Reps
Dumbbell Seated Wrist Curl
6 Sets x 20 Reps
Split Jump
3 Sets x 12 Reps
Fri
Training E
Est. 0 min
16 exercises
Quadricep Stretch
2 Sets x 12 Reps
Wall Calf Stretch
2 Sets x 12 Reps
Runner's Stretch
2 Sets x 12 Reps
90/90 Hamstring Stretch
2 Sets x 10 Reps
Stationary Bike
1 Set
Toe Touches
2 Sets x 20 Reps
Bodyweight Squat
2 Sets x 20 Reps
Dumbbell Bulgarian Split Squat
4 Sets x 12 Reps
Dumbbell Seated Single-Leg Calf Raise
6 Sets x 20 Reps
Dumbbell Deadlift
3 Sets x 12 Reps
Stability Ball Hip Thrust
4 Sets x 20 Reps
Bodyweight Sumo Squat
4 Sets x 20 Reps
Stability Ball Jack Knife Push-Up
3 Sets x 12 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 12 Reps
Plank
4 Sets
Kneeling Hip Extension
3 Sets x 12 Reps
