Bali Body
Bulking
Beginner
Dumbbell
Plan Details
The Bali Body routine by Luke.Murphy is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Day 1 (Monday after rest day)
Est. 47 min
7 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Shoulder Roll
4 Sets x 12 Reps
Over The Bench Bicep Curl
4 Sets x 12 Reps
Tricep Rope Pull Down
4 Sets x 12 Reps
Superset Shoulders (Front Lateral)
4 Sets x 12 Reps
Day 2
Day 2 (Tuesday Rest Day -3)
Est. 57 min
8 exercises
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 12 Reps
Machine Leg Press (Wide Stance)
4 Sets x 12 Reps
Machine Single-Leg Extension
4 Sets x 12 Reps
Machine Single-Leg Extension
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Cable Wrist Curl
4 Sets x 12 Reps
Day 3
Day 3 (Rest Day -2)
Est. 72 min
10 exercises
Cable Lateral Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Machine Inner Chest Press
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Low Pulley Machine (Right Arm)
4 Sets x 12 Reps
Low Pulley Machine (Left Arm)
4 Sets x 12 Reps
Low Pulley Machine (Both Arms)
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Upright Row
4 Sets x 12 Reps
Day 4
Day 4 (Rest Day-1)
Est. 82 min
8 exercises
Cable One-Arm Tricep Extension
4 Sets x 12 Reps
Cable One-Arm Tricep Extension
4 Sets x 12 Reps
Treadmill Running
1 Set
Calf Raise On A Dumbbell
4 Sets x 12 Reps
Shoulder Roll
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Weighted Crunch
4 Sets x 12 Reps
Day 5
Day 5 (Rest day+1)
Est. 44 min
6 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Lat Pull Down Behind Neck
4 Sets x 12 Reps
Lat Pull Down Into Chest
4 Sets x 12 Reps
Dumbbell Upright Row
4 Sets x 12 Reps
Cable One-Arm Tricep Extension
4 Sets x 12 Reps
Day 6
Day 6 (Rest Day+2)
Est. 33 min
4 exercises
Machine Inner Chest Press
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Treadmill Running
1 Set
Day 7
Day 7 (Rest Day +3)
Est. 44 min
6 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Lat Pull Down Behind Neck
4 Sets x 12 Reps
Lat Pull Down Into Chest
4 Sets x 12 Reps
Dumbbell Upright Row
4 Sets x 12 Reps
Cable One-Arm Tricep Extension
4 Sets x 12 Reps
