metalslayer's 5 Day dumbell plan
Bulking
Intermediate
Dumbbell
Plan Details
The metalslayer's 5 Day dumbell plan routine by metalslayer is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Pull
Est. 58 min
9 exercises
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
incline push ups
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Tue
push
Est. 76 min
12 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Bicep Curl on Dome
3 Sets x 8 Reps
Weight Plate Hand Squeeze
3 Sets x 8 Reps
dumbell rotations
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 8 Reps
Wed
Legs
Est. 46 min
7 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 8 Reps
Thu
rest
Est. 0 min
0 exercises
This day is empty
Fri
upper
Est. 102 min
16 exercises
Push-Up
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Preacher Curl (Stability Ball)
3 Sets x 8 Reps
Dumbbell Incline Press on Stability Ball
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbell v raises
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 8 Reps
Weight Plate Hand Squeeze
3 Sets x 8 Reps
incline push ups
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
farmers walks
2 Sets
Sat
lower
Est. 50 min
8 exercises
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Sun
.
Est. 0 min
0 exercises
This day is empty
