Mike's Split & Repeat Workout
Bulking
Intermediate
Dumbbell
Plan Details
The Mike's Split & Repeat Workout routine by Coltteammember is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Work em heavy and hard in the first half the week, then work em heavy and hard the exact same way in the last part of the week. This is designed to actually create muscle memory, so that you can maximize your muscle confusion by doing a completely different workout the following week.
Routine detail
Mon
Chest/Triceps
Est. 68 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Tue
Back/Biceps/Shoulders
Est. 67 min
6 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Hammer Curl
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Wed
Legs
Est. 39 min
4 exercises
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Thu
Chest/Triceps
Est. 68 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Fri
Back/Biceps/Shoulders
Est. 67 min
6 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Hammer Curl
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
REST
Est. 0 min
0 exercises
This day is empty
