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weekly routine
Bulking
Intermediate
Dumbbell
Plan Details
The weekly routine routine by AveryTemple is a 9 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Monday Chest bar
Est. 33 min
5 exercises
Push-Up
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Mon
Monday Forearm
Est. 31 min
5 exercises
Kneeling Forearm Stretch
3 Sets
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Mon
Monday Chest dummy
Est. 42 min
6 exercises
Dumbbell Decline Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Tue
Tuesday arm day
Est. 53 min
8 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Wed
Wednesday back
Est. 33 min
5 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Wed
Wednesday shoulder
Est. 39 min
6 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Thu
Thursday abs
Est. 36 min
6 exercises
Air Bike
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Plank
3 Sets
Oblique Crunch
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Thu
Thursday calf
Est. 18 min
3 exercises
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Fri
Friday legs
Est. 40 min
6 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Lateral Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
