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Hawaii Plan

Bulking

Advanced

Dumbbell

Plan Details

The Hawaii Plan routine by hmundh79 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

To create your own custom workout, set this workout as your current routine and add your own exercises! <b>Where is my workout?</b> If you "Set Plan" the workout will take your default workout on the workout tab of the app. By adding to favorite, the workout will appear under "My Plans". <b>Renaming Workout Days</b> Swipe left to rename, change the status or duplicate workout days. <b>Changing Default Reps and Starting Weight</b> Swipe left on the exercise cell and tap the edit icon.

Routine detail

Day 1

Chest

Est. 105 min

30 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

1 Set x 12 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

1 Set x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

1 Set x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

1 Set x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

1 Set x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

1 Set x 12 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

1 Set x 12 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

1 Set x 10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

1 Set x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

1 Set x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

1 Set x 10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

1 Set x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

1 Set x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

1 Set x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

1 Set x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

1 Set x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

1 Set x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

1 Set x 12 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

1 Set x 12 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

1 Set x 10 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

1 Set x 8 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

1 Set x 8 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

1 Set x 10 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

1 Set x 12 Reps

Dumbbell One-Arm Bench Press Demonstration

Dumbbell One-Arm Bench Press

3 Sets x 8 Reps

Dumbbell One-Arm Fly Demonstration

Dumbbell One-Arm Fly

3 Sets x 8 Reps

Dumbbell Incline One-Arm Press Demonstration

Dumbbell Incline One-Arm Press

3 Sets x 8 Reps

Dumbbell Incline One-Arm Fly Demonstration

Dumbbell Incline One-Arm Fly

3 Sets x 8 Reps

Bench Push-Up Demonstration

Bench Push-Up

1 Set x 15 Reps

Push-Up Demonstration

Push-Up

1 Set x 15 Reps

Day 2

Back

Est. 57 min

9 exercises

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

5 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

5 Sets x 8 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

5 Sets x 8 Reps

Dumbbell One-Arm Row (Reverse Grip) Demonstration

Dumbbell One-Arm Row (Reverse Grip)

5 Sets x 8 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

5 Sets x 8 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

3 Sets x 8 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

3 Sets x 8 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 8 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 8 Reps

Day 3

Shoulders

Est. 82 min

21 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

1 Set x 12 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

1 Set x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

1 Set x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

1 Set x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

1 Set x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

1 Set x 12 Reps

Dumbbell One-Arm Lateral Raise Demonstration

Dumbbell One-Arm Lateral Raise

1 Set x 10 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

1 Set x 10 Reps

Dumbbell One-Arm Lateral Raise Demonstration

Dumbbell One-Arm Lateral Raise

1 Set x 10 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

1 Set x 10 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

3 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 12 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 10 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

5 Sets x 10 Reps

Dumbbell Shoulder Press (Reverse Grip) Demonstration

Dumbbell Shoulder Press (Reverse Grip)

3 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 12 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

1 Set x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

1 Set x 15 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

1 Set x 15 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

1 Set x 15 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

1 Set x 20 Reps

Day 4

Legs

Est. 53 min

13 exercises

Dumbbell Squat Demonstration

Dumbbell Squat

1 Set x 12 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

1 Set x 10 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

1 Set x 8 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

1 Set x 8 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

1 Set x 10 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

1 Set x 12 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 10 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

3 Sets x 16 Reps

Dumbbell Plie Squat Demonstration

Dumbbell Plie Squat

3 Sets x 8 Reps

Bodyweight Wall Squat Demonstration

Bodyweight Wall Squat

3 Sets x 8 Reps

Kneeling Hip Extension Demonstration

Kneeling Hip Extension

3 Sets x 12 Reps

Bodyweight Calf Raise Demonstration

Bodyweight Calf Raise

3 Sets x 10 Reps

Prisoner Squat Demonstration

Prisoner Squat

1 Set x 20 Reps

Day 5

Arms

Est. 66 min

24 exercises

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

1 Set x 12 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

1 Set x 10 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

1 Set x 8 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

1 Set x 8 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

1 Set x 10 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

1 Set x 12 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

1 Set x 12 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

1 Set x 10 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

1 Set x 8 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

1 Set x 8 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

1 Set x 10 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

1 Set x 12 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

1 Set x 10 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

1 Set x 10 Reps

Dumbbell Reverse Bicep Curl Demonstration

Dumbbell Reverse Bicep Curl

1 Set x 10 Reps

Dumbbell One-Arm Tricep Extension (Reverse Grip) Demonstration

Dumbbell One-Arm Tricep Extension (Reverse Grip)

1 Set x 10 Reps

Dumbbell One-Arm Incline Curl Demonstration

Dumbbell One-Arm Incline Curl

1 Set x 8 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

1 Set x 8 Reps

Dumbbell One-Arm Reverse Preacher Curl Demonstration

Dumbbell One-Arm Reverse Preacher Curl

1 Set x 8 Reps

Dumbbell One-Arm Reverse Bench Wrist Curl Demonstration

Dumbbell One-Arm Reverse Bench Wrist Curl

1 Set x 8 Reps

Dumbbell Supinated One-Arm Wrist Curl Demonstration

Dumbbell Supinated One-Arm Wrist Curl

1 Set x 8 Reps

Dumbbell Reverse Bicep Curl Demonstration

Dumbbell Reverse Bicep Curl

1 Set x 10 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

1 Set x 10 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

1 Set x 10 Reps

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