PRO WORKUT PLEN!!1
Bulking
Beginner
Dumbbell
Plan Details
The PRO WORKUT PLEN!!1 routine is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Abs and Back
Est. 49 min
8 exercises
Plank
3 Sets
Pull-Up
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Wed
Chest and Triceps
Est. 50 min
8 exercises
Push-Up (Close Hand)
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Push-Up to Side Plank
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Fri
Biceps and Shoulders
Est. 53 min
8 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
