tdubb918 KM beginner week 1 of 4
Bulking
Beginner
Dumbbell
Plan Details
The tdubb918 KM beginner week 1 of 4 routine by tdubb74361 is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
legs and abs
Est. 93 min
8 exercises
Machine Leg Curl (Prone)
5 Sets x 14 Reps
Machine Leg Extension
5 Sets x 14 Reps
Machine Leg Press
5 Sets x 14 Reps
Barbell Squat
5 Sets x 14 Reps
Barbell Standing Calf Raise
5 Sets x 14 Reps
Machine Seated Calf Raise
5 Sets x 14 Reps
Crunch
5 Sets x 14 Reps
Leg Raise
5 Sets x 14 Reps
Day 2
chest and triceps
Est. 88 min
7 exercises
Dumbbell Bench Press
5 Sets x 14 Reps
Dumbbell Fly
5 Sets x 14 Reps
Dumbbell Incline Bench Press
5 Sets x 14 Reps
Dumbbell Incline Fly
5 Sets x 14 Reps
Cable Shoulder Extension
5 Sets x 14 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 14 Reps
Bench Dip
5 Sets x 14 Reps
Day 3
rest
Est. 0 min
0 exercises
This day is empty
Day 4
back and biceps
Est. 88 min
7 exercises
Barbell Bent-Over Row
5 Sets x 14 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 14 Reps
Machine Lat Pulldown (Reverse Grip)
5 Sets x 14 Reps
Barbell Deadlift
5 Sets x 14 Reps
Dumbbell Shoulder Shrug
5 Sets x 14 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 14 Reps
Barbell Preacher Curl
5 Sets x 14 Reps
Day 5
shoulders
Est. 50 min
4 exercises
Dumbbell Lateral Raise
5 Sets x 14 Reps
Dumbbell Bent-Over Reverse Fly
5 Sets x 14 Reps
Dumbbell One-Arm Front Raise
5 Sets x 14 Reps
Dumbbell Seated Shoulder Press
5 Sets x 14 Reps
Day 6
rest
Est. 0 min
0 exercises
This day is empty
Day 7
rest
Est. 0 min
0 exercises
This day is empty
