Ultimate Isolation
Bulking
Advanced
Dumbbell
Plan Details
The Ultimate Isolation routine by tezla22 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
**IMPORTANT READ** For every exercise you're only doing it 1 limb/body part at a time. Meaning, "chest press machine"-1 arm at a time, then alternate. This is why it's called isolation, we're isolating muscle groups. The is the best form of strengthening.
Routine detail
Mon
Push
Est. 53 min
9 exercises
Dumbbell Around the World
3 Sets x 9 Reps
Dumbbell External Rotation
2 Sets x 9 Reps
Dumbbell Cuban Press
3 Sets x 9 Reps
Dumbbell Seated Arnold Press
3 Sets x 9 Reps
Machine Bench Press
3 Sets x 9 Reps
Dumbbell Fly (Stability Ball)
3 Sets x 9 Reps
Medicine Ball One-Arm Push-Up
3 Sets x 9 Reps
Dumbbell Tate Press
3 Sets x 9 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 9 Reps
Tue
Legs
Est. 43 min
7 exercises
Bridge
3 Sets
Smith Machine Split Squat
3 Sets x 9 Reps
Glute Kickback
3 Sets x 9 Reps
Dumbbell Single-Leg Squat
3 Sets x 9 Reps
Hack Squat
3 Sets x 9 Reps
Single-Leg Stride Jump
3 Sets x 9 Reps
Box Single-Leg Push-Off
3 Sets x 9 Reps
Wed
Pull
Est. 56 min
9 exercises
One-Arm Chin-Up
3 Sets x 9 Reps
Machine One-Arm Pulldown
3 Sets x 9 Reps
Machine Vertical Row (Reverse Grip)
3 Sets x 9 Reps
Smith Machine One-Arm Row
3 Sets x 9 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 9 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 9 Reps
Dumbbell High Curl
3 Sets x 9 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 9 Reps
Decline Bench Leg Raise
3 Sets x 9 Reps
Thu
Legs
Est. 30 min
5 exercises
Box Jump with Single-Leg Stabilization
3 Sets x 9 Reps
Dumbbell Wall Squat
3 Sets x 9 Reps
Machine Single-Leg Extension
3 Sets x 9 Reps
Machine Single-Leg Curl
3 Sets x 9 Reps
Box Single-Leg Push-Off
3 Sets x 9 Reps
Fri
Push
Est. 44 min
7 exercises
Dumbbell Bench Press
3 Sets x 9 Reps
Dumbbell Incline One-Arm Fly on Stability Ball
3 Sets x 9 Reps
Dumbbell One-Arm Lateral Raise (Prone)
3 Sets x 9 Reps
Dumbbell One-Arm Front Raise
3 Sets x 9 Reps
Dumbbell Seated One-Arm Shoulder Press
3 Sets x 9 Reps
Machine Dip
3 Sets x 9 Reps
Stability Ball Tricep Extension
3 Sets x 9 Reps
