dumbbell u/l mf 1/7/19 12w
Bulking
Intermediate
Dumbbell
Plan Details
The dumbbell u/l mf 1/7/19 12w routine by alecarrey is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This routine is for people who have little time and have dumbbells at home. Reps are between 8 and 15.
Routine detail
Day 1
Workout 1
Est. 77 min
7 exercises
Dumbbell Bent-Over Row
4 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 15 Reps
Dumbbell One-Arm Incline Lateral Raise
4 Sets x 15 Reps
Dumbbell Pullover
4 Sets x 15 Reps
Dumbbell Seated Bicep Curl
4 Sets x 15 Reps
Dumbbell Tricep Kickback
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Day 2
Workout 2
Est. 75 min
7 exercises
Kettlebell Goblet Squat
4 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Dumbbell Plie Squat
4 Sets x 12 Reps
Dumbbell Hamstring Curl
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Plank
4 Sets
Day 6
Workout 3
Est. 77 min
7 exercises
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Row
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Incline Tricep Extension
4 Sets x 12 Reps
Dumbbell Seated Wrist Curl (Palms Down)
4 Sets x 12 Reps
Day 7
Workout 4
Est. 75 min
7 exercises
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Dumbbell Reverse Lunge
4 Sets x 12 Reps
Barbell Glute Bridge
4 Sets x 12 Reps
Dumbbell Single-Leg Squat
4 Sets x 12 Reps
Dumbbell Seated Calf Raise
4 Sets x 12 Reps
Dumbbell Seated Wrist Curl
4 Sets x 12 Reps
Plank
4 Sets
