Intermediate Safer
Bulking
Intermediate
Dumbbell
Plan Details
The Intermediate Safer routine by wsm233 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
My own concoction that helps to eliminate bad habits. No sit ups, Smith Machines.
Routine detail
Day 1
Back-Bi-Abs
Est. 65 min
9 exercises
Indoor Cycling
1 Set
Barbell Bent-Over Row
4 Sets x 8 Reps
Plank
4 Sets
Pull-Up
4 Sets x 8 Reps
Parallel Bar Leg Raise
4 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
4 Sets x 8 Reps
Stability Ball Pull-In
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Dumbbell Seated Alternating Hammer Curl
4 Sets x 8 Reps
Day 2
Chest-Tri-Shoulders
Est. 54 min
7 exercises
Indoor Cycling
1 Set
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Dumbbell Arnold Press
4 Sets x 8 Reps
Day 3
Legs
Est. 76 min
8 exercises
Indoor Cycling
1 Set
Machine Leg Press
4 Sets x 8 Reps
Machine Calf Press
4 Sets x 8 Reps
Dumbbell Squat
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Barbell Front Squat
4 Sets x 8 Reps
Treadmill Running
1 Set
