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BODYBYJR - Month 18
Bulking
Intermediate
Dumbbell
Plan Details
The BODYBYJR - Month 18 routine by danowen1990 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Push
Est. 64 min
7 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
6 Sets x 15 Reps
Machine Fly
5 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Day 2
Pull
Est. 56 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Barbell Rack Pull
3 Sets x 12 Reps
Barbell Curl
3 Sets x 6 Reps
Day 3
Legs
Est. 61 min
7 exercises
Machine Kneeling Leg Curl
4 Sets x 8 Reps
Dumbbell Single-Leg Squat
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 20 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Dumbbell RDL
3 Sets x 10 Reps
Roman Chair Extensions
3 Sets x 12 Reps
Day 4
Upper
Est. 73 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell floor press
3 Sets x 12 Reps
Cable Fly
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
T Bar Row
3 Sets x 12 Reps
High Row Machine
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
