AU
Bulking
Intermediate
Dumbbell
Plan Details
The AU routine by alioune is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Want to build a bigger and stronger chest? This 6 week chest routine split will help you build that sculpted, bigger and defined chest you have always been looking for. This workout routine is mainly focused upon building a bigger and stronger chest over a 6 week split. In this routine you will be training your pecs twice a week while targeting the muscles from the upper to lower pecs through flat, incline and decline bench/dumbbell and machine exercises. During the routine the first set of any exercises will consist of 12 reps and decrease in reps while increasing in amount of weight. This will encourage the individual to lift heavier weights and promote hypertrophy. This is through the use a pyramid set structure where you will perform a weight that you are able to manage 12 repetitions with and increase the weight as you perform 10 reps, 8 and then finally 6. There is no need to push beyond 4 sets for each exercise as by performing the set amount of reps and sets will increase muscle fullness, strength and help build a bigger chest that you are looking for. Simple, easy and effective.
Routine detail
Day 1
Chest/Tris
Est. 123 min
11 exercises
Treadmill Running
3 Sets
Dumbbell One-Arm Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,8 Reps
Dumbbell Incline Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Day 2
Back/Bis
Est. 130 min
11 exercises
Step Machine
3 Sets
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Day 3
Shoulders/Abs
Est. 114 min
11 exercises
Dumbbell Lateral Raise
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12,10,8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12,10,8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Elliptical Training
3 Sets
Day 4
Legs
Est. 112 min
9 exercises
Stationary Bike
3 Sets
Dumbbell Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
