P&P Bar&Dumb
Bulking
Intermediate
Dumbbell
Plan Details
The P&P Bar&Dumb routine by MAH198OPOS is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest & Triceps
Est. 53 min
8 exercises
Alternating Heel Touch
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Weighted Bench Dip
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Tue
Legs & Shoulders
Est. 53 min
8 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Wed
Back & Biceps
Est. 52 min
8 exercises
Barbell Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 8 Reps
Weighted Side Rotation
3 Sets x 8 Reps
Thu
Chest & Triceps
Est. 53 min
8 exercises
Dumbbell Bench Press (Palms in)
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Fri
Legs & Shoulders
Est. 53 min
8 exercises
Dumbbell Shoulder Abduction
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Sun
Back & Biceps
Est. 53 min
8 exercises
Barbell Curl
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
