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JR's Beginner Body Building - No barbells
Bulking
Beginner
Dumbbell
Plan Details
The JR's Beginner Body Building - No barbells routine by John Rippon is a 14 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Beginner program with 3 weight training days and 2 cardio days per week. No barbells are required! Weeks alternate between two upper body plus one lower body workout and two lower body plus one upper body workout. For best muscle growth (hypertrophy) be sure to contract the target muscle(s) tightly then extend slowly (about 3s) on each rep. The cardio is HIIT (high intensity interval training). After a couple of minutes warmup run or row intensely for 1 minute, gently for 1 minute. Repeat this.2-minute cycle for the remainder of the session time.
Routine detail
Day 1
Upper Body
Est. 96 min
10 exercises
Dumbbell Bench Press
5 Sets x 12 Reps
Dumbbell Incline Fly (Stability Ball)
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
5 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
5 Sets x 12 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
5 Sets x 12 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
Day 2
Cardio
Est. 22 min
1 exercise
Running
1 Set
Day 3
Lower Body
Est. 76 min
7 exercises
Machine Leg Press
5 Sets x 12 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Hamstring Curl
5 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Cable Wood Chop
4 Sets x 12 Reps
Reverse Crunch
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
10 Sets x 12 Reps
Day 4
* Rest Day *
Est. 0 min
0 exercises
This day is empty
Day 5
Upper Body
Est. 96 min
10 exercises
Dumbbell Bench Press
5 Sets x 12 Reps
Dumbbell Incline Fly (Stability Ball)
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
5 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
5 Sets x 12 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
5 Sets x 12 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
Day 6
Cardio
Est. 17 min
1 exercise
Rowing
1 Set
Day 7
* Rest *
Est. 0 min
0 exercises
This day is empty
Day 8
Lower Body
Est. 76 min
7 exercises
Machine Leg Press
5 Sets x 12 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Hamstring Curl
5 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Cable Wood Chop
4 Sets x 12 Reps
Reverse Crunch
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
10 Sets x 12 Reps
Day 9
Cardio
Est. 22 min
1 exercise
Running
1 Set
Day 10
Upper Body
Est. 96 min
10 exercises
Dumbbell Bench Press
5 Sets x 12 Reps
Dumbbell Incline Fly (Stability Ball)
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
5 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
5 Sets x 12 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
5 Sets x 12 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
Day 11
* Rest *
Est. 0 min
0 exercises
This day is empty
Day 12
Lower Body
Est. 76 min
7 exercises
Machine Leg Press
5 Sets x 12 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Hamstring Curl
5 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Cable Wood Chop
4 Sets x 12 Reps
Reverse Crunch
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
10 Sets x 12 Reps
Day 13
Cardio
Est. 17 min
1 exercise
Rowing
1 Set
Day 14
* Rest *
Est. 0 min
0 exercises
This day is empty
