Muskeltraining
Bulking
Intermediate
Dumbbell
Plan Details
The Muskeltraining routine by Sonja1985 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Bizeps
Est. 46 min
5 exercises
Dumbbell Concentration Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Day 2
Chest
Est. 35 min
4 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 12 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Day 3
Shoulders
Est. 46 min
5 exercises
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 12 Reps
Day 4
Back
Est. 36 min
5 exercises
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Back Extension (Prone)
3 Sets
Barbell Good Morning
3 Sets x 8 Reps
