Mikes Routine
Bulking
Intermediate
Dumbbell
Plan Details
The Mikes Routine routine by Mcacciatori is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Back, biceps, forearms
Est. 119 min
15 exercises
Cable Seated Row
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Decline Crunch
3 Sets x 20 Reps
Decline Oblique Crunch
3 Sets x 20 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Weight Plate Rotation
3 Sets x 20 Reps
Wed
Chest and triceps
Est. 87 min
17 exercises
Dumbbell Bench Press
3 Sets
Dumbbell Decline Bench Press
3 Sets
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets
Dumbbell Incline Bench Press
3 Sets
Cable Shoulder Extension
3 Sets
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Decline Oblique Crunch
3 Sets
Dumbbell Side Bend
3 Sets
Decline Crunch
3 Sets
Weight Plate Rotation
3 Sets
Fri
Legs, Shoulders
Est. 106 min
23 exercises
Dumbbell Bent-Over Raise
3 Sets
Dumbbell One-Arm Front Raise
3 Sets
Dumbbell Lateral Raise
3 Sets
Dumbbell Seated Shoulder Press
3 Sets
Cable Upright Row
3 Sets
Dumbbell Shoulder Shrug
3 Sets
Dumbbell Seated Arnold Press
3 Sets
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets
Dumbbell One-Arm Lateral Raise (Prone)
3 Sets
Dumbbell Lunge
3 Sets
Machine Leg Press
3 Sets
Dumbbell Calf Raise
3 Sets
Machine Leg Extension
3 Sets
Machine Leg Curl (Prone)
3 Sets
Smith Machine Squat
2 Sets
Ankle Circles
3 Sets
Dumbbell Side Bend
3 Sets
Decline Crunch
3 Sets
Decline Oblique Crunch
3 Sets
Weight Plate Rotation
3 Sets
Hanging Leg Raise
3 Sets
Barbell Military Press (Seated)
3 Sets x 8 Reps
Sun
Abs
Est. 50 min
11 exercises
Air Bike
3 Sets
Crunch
3 Sets
Oblique Crunch
3 Sets
Cross Body Crunch
3 Sets
Leg Raise
3 Sets
Bent Knee Hip Raise
3 Sets
Hanging Leg Raise
3 Sets
Side Bridge
3 Sets
Alternating Heel Touch
3 Sets
Bench Crunch
3 Sets
Dumbbell Side Bend
3 Sets
