Bulking every other day routine
Bulking
Beginner
Dumbbell
Plan Details
The Bulking every other day routine routine by ljubekc is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Bulking every other day routine, 10 kg muscle mass gain in 3 months.
Routine detail
Day 1
Abs and Back
Est. 63 min
9 exercises
Crunch
4 Sets x 15 Reps
Dumbbell Side Bend
4 Sets x 20 Reps
Parallel Bar Hip Raise
4 Sets x 12,10,8,6 Reps
Bench Weighted Decline Crunch
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
T Bar Row
4 Sets x 12,10,8,6 Reps
Barbell Bent-Over Row
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,6 Reps
Weighted Pull-Up
4 Sets x 12,10,8,6 Reps
Day 2
Day 2 Rest
Est. 0 min
0 exercises
This day is empty
Day 3
Day 3 Tricpes and Biceps
Est. 59 min
10 exercises
Barbell Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Alternating Preacher Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Zottman Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Concentration Curl
4 Sets x 12,10,8,6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12,10,8,6 Reps
EZ Bar Tricep Extension
4 Sets x 12,10,8,6 Reps
Cable Shoulder Extension
4 Sets x 12,10,8,6 Reps
EZ Bar Seated Reverse Grip French Press
4 Sets x 12,10,8,6 Reps
Dumbbell Tricep Extension
4 Sets x 12,10,8,6 Reps
Day 4
Rest
Est. 0 min
0 exercises
This day is empty
Day 5
Chest and Abs
Est. 68 min
9 exercises
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Fly
4 Sets x 12,10,8,6 Reps
Parallel Bar Hip Raise
4 Sets x 15 Reps
Decline Crunch
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Alternating Heel Touch
4 Sets x 20 Reps
Day 6
Rest
Est. 0 min
0 exercises
This day is empty
Day 7
Legs and Shoulders
Est. 70 min
12 exercises
Barbell Squat
4 Sets x 12,10,8,6 Reps
Machine Leg Press
4 Sets x 12,10,8,6 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,6 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Machine Seated Calf Raise
4 Sets x 12,10,8,6 Reps
Barbell Standing Calf Raise
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Arnold Press
4 Sets x 12,10,8,6 Reps
Dumbbell Shoulder Shrug
4 Sets x 12,10,8,6 Reps
Smith Machine Shrug
4 Sets x 12,10,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12,10,8,6 Reps
Barbell Military Press (Seated)
4 Sets x 12,10,8,6 Reps
