Marks Routine
Bulking
Beginner
Dumbbell
Plan Details
The Marks Routine routine by Mark Ngugi is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Upper Body Day
Est. 71 min
12 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Tate Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Tue
30 min Run
Est. 32 min
1 exercise
Running
1 Set
Wed
Back Biceps and Abs Day
Est. 64 min
11 exercises
Decline Crunch
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Rotational Row
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell Inner Bicep Curl
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Thu
30 min Run
Est. 47 min
1 exercise
Running
1 Set
Fri
Leg, Glutes and Forearm Day
Est. 84 min
15 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Kettlebell Front Squat
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Dumbbell Single-Leg Calf Raise
3 Sets x 8 Reps
Dumbbell Reverse Concentration Curl
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Wrist Circles
3 Sets x 8 Reps
Sat
Full Body Light Excercise
Est. 68 min
12 exercises
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Bridge
3 Sets
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Sat
30 min Run
Est. 47 min
1 exercise
Running
1 Set
