Work At Home
Bulking
Intermediate
Dumbbell
Plan Details
The Work At Home routine by Jonx1000 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Working out at home or on the road with a pair of dumbbells.
Routine detail
Mon
Shoulders
Est. 56 min
5 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Dumbbell Seated Tricep Press
4 Sets x 12 Reps
Tricep Push-Up
4 Sets x 12 Reps
Tue
Back
Est. 65 min
6 exercises
Pull-Up
4 Sets x 12 Reps
Chin-Up (Close Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Thu
Chest
Est. 55 min
6 exercises
Dumbbell Fly
4 Sets x 8 Reps
Clap Push-Up
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Fri
Legs
Est. 54 min
4 exercises
Dumbbell Jump Squat
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Dumbbell Seated Calf Raise
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
