Dead Home Workout
Bulking
Intermediate
Dumbbell
Plan Details
The Dead Home Workout routine by monprince is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Training at home with the devil
Routine detail
Day 1
Chest and Abs
Est. 65 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Band Sit-Up
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Kettlebell Windmill
3 Sets x 8 Reps
Dumbbell One-Arm Bench Press
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Day 2
Arms
Est. 74 min
11 exercises
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Hammer Curl (Prone)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension (Pronated)
3 Sets x 8 Reps
Deadlift to Bicep Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Day 3
Back and Shoulder
Est. 72 min
11 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Rear Military Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Band Lateral Raise
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Lateral Raise (Side-Lying)
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Day 4
Leg
Est. 51 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Bridge
3 Sets
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
