Whole Body Workout
Bulking
Advanced
Dumbbell
Plan Details
The Whole Body Workout routine by Audax is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Pull
Est. 72 min
10 exercises
Machine Leg Press
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 10 Reps
Parallel Bar Leg Raise
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Barbell Curl
1 Set x 10 Reps
Day 2
Push
Est. 54 min
8 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Kettlebell Goblet Squat
4 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Dumbbell Bench Press
1 Set x 20 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Day 9
Evening
Est. 49 min
13 exercises
Push-Up
2 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
2 Sets x 8 Reps
Machine Shoulder Press
2 Sets x 8 Reps
Barbell Shrug
2 Sets x 12 Reps
Cable One-Arm Bicep Curl
1 Set x 20 Reps
Dumbbell Alternating Lateral Raise
1 Set x 12 Reps
Cable One-Arm Tricep Pushdown
1 Set x 20 Reps
Barbell Incline Bench Press
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Cable Rope Row to Neck
2 Sets x 15 Reps
Dumbbell Upright Row
2 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
1 Set x 10 Reps
Dumbbell Alternating Front Raise
1 Set x 10 Reps
