K.I.Q. Dumbbell Only Bulking Routine

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RATING: 76 (FROM 16 JEFIT MEMBERS)

2 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Gain muscle. This 3 day split routine consists of chest,shoulders,back,arms, abs and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.

A 8 exercises, 56 mins

Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Crunch	4x15 reps	rest: 60s

B 8 exercises, 55 mins

Dumbbell One-Arm Row	3x8 reps	rest: 60s
Dumbbell Incline Bench Row	3x8 reps	rest: 60s
Dumbbell Incline Row (Reverse Grip)	3x8 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	3x8 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s
Leg Raise	4x15 reps	rest: 60s

C 7 exercises, 45 mins

Dumbbell Squat	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Dumbbell Calf Raise	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Front Raise	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Rotational Crunch	3x8 reps	rest: 60s