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Intermediate. Small Home Jym
Bulking
Intermediate
Bench
Plan Details
The Intermediate. Small Home Jym routine by matwa13 is a 2 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Program for a small home gym. All that is needed is a bench, dumbbells and a neck. Two sets of exercises that must be alternated, doing 3 or more days a week - 1-2-1 and 2-1-2 Plus running on the street or rope jumping.
Routine detail
Day 1
Chest, Shoulders, Biceps, ABS
Est. 84 min
8 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Hammer Curl
3 Sets x 12 Reps
Bench Crunch
3 Sets x 50 Reps
Bench Leg Raise (Supine)
3 Sets x 30 Reps
Day 2
Legs, Back, Triceps, ABS
Est. 90 min
9 exercises
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Single-Leg Calf Raise
3 Sets x 12 Reps
Weighted Pull-Up
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Tricep Press (Close Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Tuck Crunch
3 Sets x 30 Reps
Bench Oblique Crunch
3 Sets x 30 Reps
