white chocolate
Bulking
Intermediate
Dumbbell
Plan Details
The white chocolate routine by IanAchillesChristiansen is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
chest and back vol. 2
Est. 57 min
8 exercises
Pull-Up
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Mon
chest and back
Est. 56 min
8 exercises
Push-Up
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Wed
shoulders
Est. 67 min
9 exercises
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 30 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Wed
shoulders vol. 2
Est. 35 min
5 exercises
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Fri
bi and tri vol. 2
Est. 56 min
8 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Barbell Spider Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
twenty ones
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Fri
bi and tri
Est. 57 min
8 exercises
Cable Shoulder Extension
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Sat
legs
Est. 46 min
6 exercises
Barbell Squat
5 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Donkey Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Sat
legs vol. 2
Est. 50 min
7 exercises
Hack Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
box jumps
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
