Rwatson workout
Bulking
Advanced
Dumbbell
Plan Details
The Rwatson workout routine by rwatkins16 is a 10 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Why This Routine Works This routine has been designed to spark and shock the muscles into new growth through high volume and exercise training. While performing this workout routine you will want to change up your repetition ranges, tempo and either increase or decrease the amount of volume that you are lifting to confuse your muscles and stimulate the fibers into growth. You will want to perform this routine for around 4 to 8 weeks for optimal muscle growth and the allotted amount of time to see desired results. Workout Day Split Monday - Chest, Back and Abs Tuesday - Shoulders and Arms Wednesday - Legs and Abs Thursday - Cardio If you are performing cardio you will want to perform HIIT (High Intensity Interval Training) style for the exercise you are doing so that you are stimulating your cardiovascular system as well as increasing the amount of calories you are burning during the exercise. HIIT is great for improving stamina and endurance. Friday - Chest, Back, Abs and Cardio Saturday - Shoulders and Arms Sunday - Legs and Cardio Shocking Muscles Into Growth Training Stats Monday Total Workout Time : 46 Minutes Monday Rest Time : 38 Minutes Tuesday Total Workout Time : 35 Minutes Tuesday Rest Time : 35 Minutes Wednesday Total Workout Time : 52 Minutes Wednesday Rest Time : 40 Minutes Thursday Total Workout Time : 50 Minutes Friday Total Workout Time : 1 Hour and 16 Minutes Friday Rest Time : 38 Minutes Saturday Total Workout Time : 36 Minutes Saturday Rest Time : 36 Minutes Sunday Total Workout Time : 1 Hour and 24 Minutes Sunday Rest Time : 24 Minutes Equipment Used • Dumbbell • Barbell • Bench • Cable Machine • Roman Chair • Strength Machine • Weight Plate • Leg Press Machine • Cardio Machine Nutrition • Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter • Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast, Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber. As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet. Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building. Notes • You can add in some warm-up sets into each workout to loosen up your muscles Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part. With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible.
Routine detail
Mon
Chest, Back and Abs
Est. 73 min
12 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Reverse Tricep Bench Press
2 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Good Morning
4 Sets x 8 Reps
Weighted Crunch
1 Set x 8 Reps
Oblique Crunch
1 Set x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Squat
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Tue
Shoulders and Arms
Est. 85 min
11 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 14 Reps
Barbell Front Raise
3 Sets x 14 Reps
Barbell Upright Row
3 Sets x 12 Reps
Barbell Curl
2 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 14 Reps
Barbell Tricep Extension
3 Sets x 14 Reps
Dumbbell Tricep Extension
3 Sets x 16 Reps
Dumbbell Squat
4 Sets x 8 Reps
Wed
Legs and Abs
Est. 85 min
12 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Barbell Hack Squat
4 Sets x 8 Reps
Barbell Deadlift
2 Sets x 12 Reps
Machine Leg Extension
5 Sets x 16 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 8 Reps
Ankle Circles
4 Sets x 8 Reps
Kettlebell Leg Pass
4 Sets x 8 Reps
Leg Raise
3 Sets x 20 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Side Jacknife
3 Sets x 20 Reps
Thu
Cardio
Est. 53 min
2 exercises
Treadmill Running
1 Set
Walking
1 Set
Fri
Chest, Back, Abs and Cardio
Est. 121 min
12 exercises
Dumbbell Incline Bench Press
4 Sets x 14 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 14 Reps
Barbell Bent-Over Row
3 Sets x 14 Reps
Bench Dip
3 Sets x 16 Reps
Bench Weighted Decline Crunch
3 Sets x 20 Reps
Leg Pull-In
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Side Jacknife
3 Sets x 20 Reps
Treadmill Running
1 Set
Sat
Shoulders and Arms
Est. 83 min
11 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Rear Delt Row
3 Sets x 14 Reps
Barbell Front Raise
3 Sets x 14 Reps
Barbell Upright Row
3 Sets x 12 Reps
Barbell Shrug
2 Sets x 14 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 14 Reps
EZ Bar French Press
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Bench Dip
3 Sets x 14 Reps
Sun
Legs and Cardio
Est. 111 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 16 Reps
EZ Bar Curl
3 Sets x 16 Reps
Dumbbell Squat
3 Sets x 16 Reps
Barbell Hack Squat
3 Sets x 16 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Treadmill Running
1 Set
Walking
1 Set
Any
[2022-07-23] Workout
Est. 36 min
5 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 8 Reps
Any
quick day
Est. 37 min
5 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Decline Oblique Crunch
4 Sets x 8 Reps
Bench Weighted Decline Crunch
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Any
[2022-10-14] Workout
Est. 27 min
4 exercises
Glute Kickback
4 Sets x 8 Reps
Bench Weighted Decline Crunch
4 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 8 Reps
