Full Body 2022
Bulking
Beginner
Dumbbell
Plan Details
The Full Body 2022 routine by JohnnyvanHeusden is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Rehabilitation after Covid
Routine detail
Day 1
Dinsdag
7 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Day 2
Donderdag
7 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Push Press
3 Sets x 8 Reps
Dumbbell Prone Incline Shrug
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Dumbbell Tate Press
3 Sets x 12 Reps
Day 3
Zaterdag
7 exercises
Dumbbell Walking Lunge
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
