Intermediate Circuit.
Bulking
Intermediate
Dumbbell
Plan Details
The Intermediate Circuit. routine by AelwxKraetorDraNator is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Mastering the Basics. Remember to control your breath and pace, good form is paramount. This routine was designed to organize as many muscle groups as possible throughout the week without sacrificing too much time per day and keeping a balanced work load, aiming at an athletic well rounded overall physic capable of performing competitively in a broad spectrum of sports. If performed properly, user will be able to achieve progressive overload constantly. Recommended to adjust repetitions weekly in increments of two reps, starting at eight reps until reaching twelve reps, then adjusting weight in increments of 2.2Kg for dumbells or 4.5Kg for barbells and re-start from eight repetitions again. Note that cardio was not added, because if performed at full potential, user will raise heart rate enough to maintain a sufficient cardiovascular condition. Recommended for four weeks of work and one week of rest, it could also be done in six or eight weeks and one week of rest or twelve weeks and two weeks of rest. Rest weeks can be cardio only weeks at user's discretion. Train smart, train hard.
Routine detail
Mon
1.1 Chest, Back & Shoulders
Est. 73 min
8 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Tue
1.1 Biceps, Triceps & Forearms
Est. 71 min
8 exercises
Dumbbell Spider Curl
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Roman Barbell Standing Triceps Extension
3 Sets x 12 Reps
Dumbbell Tate Press
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Dumbbell Reverse Concentration Curl
3 Sets x 12 Reps
Wed
1.1 Legs & Abs
Est. 74 min
8 exercises
Barbell Clean Deadlift
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 40 Reps
Barbell Shrug
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 35 Reps
Decline Crunch
3 Sets x 50 Reps
Abs Wheel Rollout
3 Sets x 20 Reps
Thu
1.2 Chest, Back & Shoulders
Est. 72 min
8 exercises
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Deep Push-Up
3 Sets x 12 Reps
Close Grip Pull-Up
3 Sets x 12 Reps
Chin-Up (Close Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 12 Reps
Fri
1.2 Biceps, Triceps & Forearms
Est. 73 min
8 exercises
Barbell Spider Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell Rotational Curl
3 Sets x 12 Reps
Roman Barbell Lying Triceps Extention
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
Sat
1.2 Legs & Abs
Est. 70 min
8 exercises
Barbell Hack Squat
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Barbell Jefferson Squat
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 40 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Bench Weighted Decline Crunch
3 Sets x 25 Reps
Parallel Bar Hip Raise
3 Sets x 35 Reps
Abs Wheel Rollout
3 Sets x 20 Reps
