4 Day Alternating Week Routine!
Bulking
Intermediate
Dumbbell
Plan Details
The 4 Day Alternating Week Routine! routine by trentmg88 is a 14 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Week 1:Chest / Tri-Bi / Shoulder
Est. 58 min
9 exercises
Smith Machine Bench Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Mon
Week 2: Back/ Bi-Tri/ Rear Delts
Est. 56 min
8 exercises
Dumbbell Bent-Over Reverse Fly
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Dumbbell Bent-Over Row
3 Sets x 6 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Dumbbell One-Arm Bent-Over Reverse Fly
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 15 Reps
Tue
Week 2: Cardio
Est. 51 min
5 exercises
Leg Raise
3 Sets x 10 Reps
Running
1 Set
Decline Crunch
3 Sets x 10 Reps
Treadmill Running
1 Set
Dumbbell Side Bend
3 Sets x 10 Reps
Tue
Week 1: Cardio
Est. 50 min
5 exercises
Leg Raise
3 Sets x 10 Reps
Elliptical Training
1 Set
Plank
3 Sets
Rowing
1 Set
Crunch
3 Sets x 10 Reps
Wed
Week 2: Rear Delt/ Bi-Tri/ Back
Est. 0 min
0 exercises
This day is empty
Wed
Week 1: Rear Delts/Tri-Bi/ Back
Est. 51 min
12 exercises
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 6 Reps
Dumbbell Seated Tricep Press
3 Sets x 6 Reps
Dumbbell One-Arm Row
1 Set x 6 Reps
Dumbbell One-Arm Row
1 Set x 8 Reps
Dumbbell One-Arm Row
1 Set x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
1 Set x 6 Reps
Machine Reverse Lat Pulldown (Close Grip)
1 Set x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
1 Set x 10 Reps
Thu
Week 1: Cardio
Est. 50 min
5 exercises
Sit-Up
3 Sets x 10 Reps
Step Machine
1 Set
Leg Raise
3 Sets x 10 Reps
Indoor Cycling
1 Set
Oblique Crunch
3 Sets x 10 Reps
Thu
Week 2: Cardio
Est. 63 min
2 exercises
Walking
1 Set
Elliptical Training
1 Set
Fri
Week 1: Chest/Shoulders/Tri-Bi
Est. 34 min
6 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Fri
Week 2: Back/ Rear Delts/ Tri-Bi
Est. 36 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 15 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Sat
Week 1: Legs :-(
Est. 35 min
6 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 6 Reps
Glute Kickback
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 20 Reps
Prisoner Squat
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Sat
Week 2: Legs :-(
Est. 37 min
6 exercises
Dumbbell Calf Raise
3 Sets x 10 Reps
Dumbbell Plie Squat
3 Sets x 10 Reps
Bodyweight Walking Lunge
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Bridge
3 Sets
Smith Machine Squat
3 Sets x 10 Reps
Sun
Week 1: Rest
Est. 0 min
0 exercises
This day is empty
Sun
Week 2: Rest
Est. 0 min
0 exercises
This day is empty
