Strengthen and condition
Bulking
Advanced
Dumbbell
Plan Details
The Strengthen and condition routine by felt24 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine designed by Jorel Eitmontas. modified by Keith Felt.
Routine detail
Day 1
Chest Day
Est. 65 min
8 exercises
Push-Up (Wide Hand)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Fly
5 Sets x 8 Reps
Side Bridge
3 Sets
Hanging Knee Raise
3 Sets x 15 Reps
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Dumbbell Pullover
5 Sets x 8 Reps
Day 2
Back and Shoulders Day
Est. 85 min
12 exercises
Pull-Up
3 Sets x 8 Reps
Shoulder Plate Halos
3 Sets x 8 Reps
Dumbbell Bent-Over Row
5 Sets x 8 Reps
Dumbbell One-Arm Row
5 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Seated Row
5 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
5 Sets x 8 Reps
Bench Rotational Crunch
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Day 3
Leg Day
Est. 47 min
6 exercises
Bodyweight Wall Squat
3 Sets x 8 Reps
Barbell Squat
5 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Barbell Romanian Deadlift
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Day 4
Biceps and Triceps Day
Est. 208 min
15 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Weighted Tricep Dip
5 Sets x 8 Reps
Dumbbell Incline Curl
5 Sets x 8 Reps
Dumbbell Lunge Tricep Extension
3 Sets x 15 Reps
Barbell One-Arm Bicep Curl
5 Sets x 8 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 8 Reps
Weight Plate Russian Twist
5 Sets x 8 Reps
Plank
3 Sets
Cable Tricep Pushdown (Rope)
5 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 15 Reps
21's
3 Sets x 8 Reps
Barbell Bicep Drag Curl
5 Sets x 8 Reps
Indoor Cycling
1 Set
Treadmill Running
1 Set
Day 5
Hockey
Est. 62 min
1 exercise
Inline Skating
1 Set
Day 6
Cardio
Est. 120 min
5 exercises
Elliptical Training
1 Set
Treadmill Running
1 Set
Side Step-Up
5 Sets x 8 Reps
Forward Step-Up
5 Sets x 8 Reps
Rotational Step-Up
5 Sets x 8 Reps
Day 7
Yoga
Est. 47 min
1 exercise
Yoga
1 Set
