mass
Bulking
Beginner
Dumbbell
Plan Details
The mass routine by dannabitach is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
masowanie
Routine detail
Tue
klata triceps
Est. 81 min
9 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Decline Press
4 Sets x 10 Reps
Dumbbell Press (Close Grip)
4 Sets x 10 Reps
Dumbbell Rotational Bench Press
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Thu
bicek przedramie
Est. 65 min
7 exercises
Dumbbell Concentration Curl
4 Sets x 10 Reps
Dumbbell Rotational Curl
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Reverse Concentration Curl
4 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Sat
nogi plecy
Est. 69 min
8 exercises
Barbell Good Morning
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Ankle Circles
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Sun
abs cardio
Est. 224 min
8 exercises
Crunch
4 Sets x 10 Reps
Leg Raise
4 Sets x 10 Reps
Plank
4 Sets
Decline Crunch
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Boxing
1 Set
Treadmill Running
1 Set
Walking
1 Set
