RYANS PLAN
Bulking
Advanced
Dumbbell
Plan Details
The RYANS PLAN routine by ryngrc is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
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Routine detail
Day 1
BI/FOR/CHEST
Est. 0 min
12 exercises
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Chin-Up with Knee Raise
1 Set x 12 Reps
Day 2
TRI/SHO/BACK
Est. 0 min
12 exercises
Dumbbell One-Arm Tricep Kickback
8 Sets x 12 Reps
Dumbbell One-Arm Row
8 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Dumbbell Alternating Front Raise
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Day 3
ABS
Est. 0 min
10 exercises
Crunch
4 Sets x 50 Reps
Oblique Crunch
8 Sets x 20 Reps
Air Bike
4 Sets x 40 Reps
Weight Plate Russian Twist
4 Sets x 40 Reps
Leg Raise
4 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Decline Crunch
4 Sets x 12 Reps
Dumbbell Side Bend
4 Sets x 25 Reps
Parallel Bar Leg Raise
4 Sets x 20 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Day 4
LEGS/GLUTES
Est. 0 min
7 exercises
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Barbell Squat
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
