Week 1 - dumbbells - full body
Bulking
Advanced
None
Plan Details
The Week 1 - dumbbells - full body routine by surrat is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Push
Est. 0 min
9 exercises
Machine Incline Chest Press
3 Sets x 6,8,10 Reps
Kettlebell Goblet Squat
3 Sets x 6,8,10 Reps
Machine Seated Calf Raise
3 Sets x 6,8,10 Reps
Push-Up
3 Sets x 10,8,6 Reps
Machine Fly
3 Sets x 6,8,10 Reps
Cable Lateral Raise
3 Sets x 6,8,10 Reps
Weighted Tricep Dip
3 Sets x 10,9,8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12,10,8 Reps
Elliptical Training
1 Set
Wed
full body
Est. 0 min
7 exercises
Dumbbell One-Arm Preacher Curl
3 Sets x 6,8,10 Reps
Cable Shoulder Extension
3 Sets x 6,8,10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 6,8,10 Reps
Side Plank
3 Sets x 40,34,30 Reps
Rowing
1 Set
Stationary Bike
1 Set
Pull-Up (Hammer Grip)
1 Set x 8 Reps
Thu
Push
Est. 0 min
9 exercises
Dumbbell Bench Press
3 Sets x 6,8,10 Reps
Machine Leg Press
3 Sets x 6,8,10 Reps
Calf Press On Leg Press
3 Sets x 10,9,8 Reps
Dumbbell Deltoid Raise
3 Sets x 6,8,10 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 6,8,10 Reps
Copenhagan plank or lateral band walk
3 Sets x 50,40,30 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6,8,10 Reps
Bench Weighted Decline Crunch
3 Sets x 12,10,8 Reps
Walking
1 Set
Fri
Pull
Est. 0 min
9 exercises
Weighted Pull-Up
3 Sets x 10,9,8 Reps
Machine Leg Curl (Prone)
3 Sets x 6,8,10 Reps
Sled pull push
3 Sets x 6,8,10 Reps
Cable Pallof Press with Rotation
3 Sets x 16,14,12 Reps
Cable Rope Face Pull
3 Sets x 6,8,10 Reps
Dumbbell Lunge
3 Sets x 6,8,10 Reps
Dumbbell Incline Bench Row
3 Sets x 6,8,10 Reps
Hanging Leg Raise
3 Sets x 15,12,10 Reps
Running
1 Set
Sat
Slow Full body
Est. 0 min
6 exercises
Dumbbell Deep Push-Up
3 Sets x 10,8,6 Reps
Barbell Curl
3 Sets x 10,8,6 Reps
Tibialis Anterior
3 Sets x 10,8,6 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10,8,6 Reps
Plank
3 Sets
Dumbbell External Rotation
3 Sets x 10,8,6 Reps
Tue
Pull
Est. 0 min
9 exercises
Chin-Up with Knee Raise
3 Sets x 10,9,8 Reps
Machine Seated Row
3 Sets x 6,8,10 Reps
Dumbbell Rear Delt Row
3 Sets x 6,8,10 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 6,8,10 Reps
Machine Seated Leg Curl
3 Sets x 6,8,10 Reps
Dumbbell Prone Incline Shrug
3 Sets x 6,8,10 Reps
Barbell Hip Thrust
3 Sets x 6,8,10 Reps
Cable Wood Chop
3 Sets x 16,14,12 Reps
Step Machine
1 Set
Any
Mobility
Est. 0 min
8 exercises
World's Greatest Stretch
1 Set x 8 Reps
Toe Touch Stretch
1 Set x 8 Reps
Wide Leg Stretch
1 Set
Bodyweight Sumo Squat
1 Set x 30 Reps
Chest and Shoulder Stretch
1 Set x 30 Reps
Machine Inverted Row
1 Set x 10 Reps
Ring holds and stretch
1 Set x 10 Reps
One-Arm Hang
1 Set
Any
Everyday
Est. 0 min
3 exercises
Push-Up
1 Set x 20 Reps
V-Up
1 Set x 20 Reps
Dumbbell Bulgarian Split Squat
1 Set x 12 Reps
