Beach 2013
Bulking
Advanced
Dumbbell
Plan Details
The Beach 2013 routine by instaspotz is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This schedule, I would recomend to get a nice body for the summer! I've done it myself to get a comprehensively trained body.
Routine detail
Mon
Chest
Est. 48 min
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Tue
Back/Traps
Est. 57 min
6 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
6 Sets x 10 Reps
Wed
Delts/Abs
Est. 133 min
12 exercises
Barbell Push Press Behind the Neck
3 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Weight Plate Front Raise
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Dumbbell Reverse Fly
4 Sets x 12 Reps
Band Sit-Up
4 Sets x 40 Reps
Hanging Leg Raise
4 Sets x 40 Reps
Dumbbell Side Bend
4 Sets x 40 Reps
Oblique Crunch
4 Sets x 40 Reps
Stability Ball Medicine Ball Sit-Up
3 Sets x 8 Reps
Fri
Triceps/Biceps
Est. 72 min
8 exercises
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 10 Reps
Sat
Legs/Abs
Est. 158 min
14 exercises
Barbell Deep Squat
4 Sets x 12 Reps
Barbell Bench Squat
4 Sets x 12 Reps
Barbell Single-Leg Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 16 Reps
Deadlift to Bicep Curl
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 16 Reps
Cable Leg Kickback
4 Sets x 20 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Decline Crunch
4 Sets x 40 Reps
Air Bike
4 Sets x 40 Reps
Dumbbell Side Bend
4 Sets x 40 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Barbell twists
3 Sets x 8 Reps
