Ro and Nira Full Body 5 Day
Bulking
Beginner
Dumbbell
Plan Details
The Ro and Nira Full Body 5 Day routine by rohanverma is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
Shoulder, Chest and Tris
Est. 46 min
7 exercises
Dumbbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
2 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Alternating Front Raise
2 Sets x 12 Reps
Dumbbell Decline Fly
3 Sets x 12 Reps
Dumbbell Tricep Extension
2 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 12 Reps
Tue
Cardio and Abs
Est. 33 min
2 exercises
Elliptical Training
1 Set
8 minute abs
1 Set x 1 Rep
Wed
Back and Bicep
Est. 48 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Deadlift
4 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
Thu
Cardio and Abs
Est. 33 min
2 exercises
Elliptical Training
1 Set
8 minute abs
1 Set x 1 Rep
Fri
Legs and Butt
Est. 58 min
9 exercises
Barbell Front Squat
3 Sets x 8 Reps
Kettle Bell Swing
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Kneeling Hip Extension
3 Sets x 8 Reps
Band Hip Lift
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
