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Dumbell & Bench Weekly Routine
Bulking
Intermediate
None
Plan Details
The Dumbell & Bench Weekly Routine routine by TheoTaoMedve is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
a complete weekly Isolation routine for every part of the body - Arms, Back, Shoulder, Legs, Chest, Core, and Cardio
Routine detail
Mon
Chest
Est. 60 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Tue
Back
Est. 58 min
9 exercises
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Renegade Row
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Wed
Shoulders
Est. 58 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Stability Ball Pike Push-Up
3 Sets x 8 Reps
Thu
Arms
Est. 59 min
9 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Fri
Legs
Est. 62 min
9 exercises
Kettlebell Goblet Squat
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Bench Squat
3 Sets x 10 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Dumbbell Romanian Deadlift
3 Sets x 10 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Kettlebell Sumo High Pull
3 Sets x 10 Reps
Dumbbell Single-Leg Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Sat
Core & Cardio
Est. 128 min
7 exercises
Dumbbell Side Bend
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Dragon Flag
3 Sets x 8 Reps
Treadmill Running
1 Set
Sun
New Day
Est. 0 min
0 exercises
This day is empty
