Dumb Bell chest
Bulking
Beginner
Dumbbell
Plan Details
The Dumb Bell chest routine by blerd8 is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Day one
Est. 35 min
4 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Decline Fly
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Day 2
Add 5-10lbs
Est. 35 min
4 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Decline Fly
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Day 3
Lighter weights higher reps
Est. 51 min
5 exercises
Dumbbell Bench Press
3 Sets x 20 Reps
Dumbbell Decline Bench Press
3 Sets x 20 Reps
Dumbbell Decline Fly
3 Sets x 20 Reps
Dumbbell Incline Bench Press
3 Sets x 20 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Day 4
System Shock HEAVY
Est. 19 min
3 exercises
Dumbbell Bench Press
3 Sets x 6 Reps
Dumbbell Decline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
