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This is a three day bulking plan that can be performed at the gym or in your home. The only pieces of equipment you'll need is a bench and dumbbells. A stability ball is also used but you can replace that exercise with a bench if need be.
The three workout sessions, in terms of muscle group breakdown, looks like this:
Day 1: Chest/Shoulders/Triceps
Day 2: Legs/Core
Day 3: Back/Biceps
Stay Strong,
MICHAEL WOOD, CSCS
Jefit Team
Dumbbell Bench Press
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4x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x8 reps |
rest: 60s
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Dumbbell Fly
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4x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x8 reps |
rest: 60s
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Dumbbell Bent-Over Raise
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4x8 reps |
rest: 60s
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Dumbbell Shoulder Press
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4x8 reps |
rest: 60s
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Dumbbell Tricep Extension (Supine)
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3x12,10,8 reps |
rest: 60s
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Dumbbell Tricep Extension
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3x12,10,8 reps |
rest: 60s
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Dumbbell Plie Squat
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4x12,10,8,6 reps |
rest: 60s
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Dumbbell Reverse Lunge
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4x8,8,6,6 reps |
rest: 60s
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Dumbbell Squat
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4x8 reps |
rest: 60s
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Dumbbell Step-Up
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4x8,8,6,6 reps |
rest: 60s
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Stability Ball Dumbbell Sit-Up
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3x15 reps |
rest: 60s
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Dumbbell Wood Chop
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3x10 reps |
rest: 60s
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Dumbbell Side Bend
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3x20,15,12 reps |
rest: 60s
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Dumbbell Deadlift
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4x8,8,6,6 reps |
rest: 60s
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Dumbbell Bent-Over Row
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4x8 reps |
rest: 60s
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Dumbbell One-Arm Row
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4x8 reps |
rest: 60s
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Dumbbell Pullover on Stability Ball
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4x8 reps |
rest: 60s
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Dumbbell Alternating Incline Curl
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4x8 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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4x8 reps |
rest: 60s
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Dumbbell Spider Curl
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2x12,10 reps |
rest: 60s
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Dumbbell Hammer Curl
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2x10 reps |
rest: 60s
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