10 week Dumbbell Basic following a 20 week 2 split
Bulking
Intermediate
Dumbbell
Plan Details
The 10 week Dumbbell Basic following a 20 week 2 split routine by mutticsgo is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
i used this basic training after a long break due to an injury in preparation before changing to a more challenging 2 split. you need some workout experience to get this right. weights are just placeholders, you should be able to make 20 clean reps in the first 10 weeks, and 15-12-10 in the following 20 weeks. depending on your calories consumed this plan can be used for increasing strength and general fitness as well as for building muscle.
Routine detail
Any
10 Week Basics
Est. 64 min
10 exercises
Dumbbell Squat
2 Sets x 15 Reps
Dumbbell Deadlift
2 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
2 Sets x 15 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
2 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 15 Reps
Crunch
2 Sets x 12 Reps
Air Bike
2 Sets x 15 Reps
Any
Split Day 1 (Breast, Shoulder, Triceps, Core)
Est. 102 min
8 exercises
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Seated Alternating Arnold Press
2 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 15 Reps
Bench Crunch
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Any
Split Day 2 (Legs, Back, Biceps)
Est. 103 min
8 exercises
Dumbbell Calf Raise
3 Sets x 15 Reps
Dumbbell Step-Up
3 Sets x 15 Reps
Dumbbell Plie Squat
3 Sets x 15 Reps
Dumbbell Deadlift
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Dumbbell Incline Bench Row
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Dumbbell Seated Hammer Curl
3 Sets x 15 Reps
