Full body strength building
Bulking
Advanced
Dumbbell
Plan Details
The Full body strength building routine by nvprophecy is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Back & Triceps
Est. 91 min
8 exercises
Barbell Sumo Deadlift
5 Sets x 5 Reps
Dumbbell Tricep Extension
10 Sets x 12 Reps
Toe Touches
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Weighted Tricep Dip
5 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Reverse Crunch
5 Sets x 5 Reps
Day 2
Shoulder & Legs
Est. 96 min
13 exercises
Barbell Frankenstein Squat
5 Sets x 5 Reps
Barbell Squat
5 Sets x 5 Reps
Pull-Up
5 Sets x 5 Reps
Weighted Pull-Up
5 Sets x 5 Reps
Machine Leg Press
5 Sets x 5 Reps
Barbell Shoulder Press
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Dumbbell Alternating Deltoid Raise
5 Sets x 5 Reps
Machine Leg Curl (Prone)
5 Sets x 5 Reps
Machine Leg Extension
5 Sets x 5 Reps
Weighted Hanging Knee Raise
5 Sets x 5 Reps
Hanging Knee Raise Rotation
5 Sets x 5 Reps
Day 3
Chest & Biceps
Est. 200 min
27 exercises
Barbell Bench Press
5 Sets x 5 Reps
Machine Fly
5 Sets x 5 Reps
Barbell Preacher Curl
5 Sets x 5 Reps
Dumbbell Hammer Curl
5 Sets x 5 Reps
Dumbbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press (Hammer Grip)
5 Sets x 5 Reps
Dumbbell Fly
5 Sets x 5 Reps
Bench Weighted Decline Crunch
5 Sets x 5 Reps
Decline Bench Weighted Twist
5 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Cable Lower Chest Raise
5 Sets x 5 Reps
Push-Up
5 Sets x 5 Reps
Barbell Curl
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
EZ Bar Curl
5 Sets x 5 Reps
Leverage Incline Chest Press
5 Sets x 5 Reps
Cable Cross-Over
5 Sets x 5 Reps
Dumbbell Hammer Curl (Cross Body)
5 Sets x 5 Reps
Dumbbell Bench Press
5 Sets x 5 Reps
Cable Cross-Over
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Machine Inner Chest Press
5 Sets x 5 Reps
Cable Lower Chest Raise
5 Sets x 5 Reps
Barbell Decline Bench Press
5 Sets x 5 Reps
Cable Mid Chest Crossover
5 Sets x 5 Reps
Cable Cross-Over
5 Sets x 5 Reps
Day 4
Jessica
Est. 52 min
7 exercises
Cable Tricep Pushdown (Rope)
5 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 5 Reps
Dumbbell Lateral Raise
5 Sets x 5 Reps
EZ Bar Curl
5 Sets x 5 Reps
Dumbbell One-Arm Front Raise
5 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 5 Reps
Dumbbell Tricep Extension
5 Sets x 5 Reps
