Adrox Routine
Bulking
Beginner
Body
Plan Details
The Adrox Routine routine by adrox is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Shoulders
Est. 32 min
5 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 10 Reps
Day 2
Chest and Abs
Est. 37 min
5 exercises
Crunch
3 Sets x 20 Reps
Push-Up
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 8 Reps
Leg Raise
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Day 3
Arms and Back
Est. 35 min
5 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Day 4
Legs
Est. 33 min
5 exercises
Dumbbell Squat
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Day 5
Without Weights
Est. 44 min
6 exercises
Crunch
3 Sets x 15 Reps
Bench Dip
3 Sets x 15 Reps
Push-Up
3 Sets x 10 Reps
Leg Raise
3 Sets x 15 Reps
Tricep Push-Up
3 Sets x 10 Reps
Air Bike
3 Sets x 15 Reps
