power
Bulking
Advanced
Dumbbell
Plan Details
The power routine by michellchristensen is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Ben / Skulder
Est. 100 min
9 exercises
Barbell Front Squat
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Front Incline Raise
4 Sets x 10 Reps
Dumbbell Rear Deltoid Row
4 Sets x 10 Reps
Day 2
Bryst / Triceps
Est. 117 min
13 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Decline Fly
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 12 Reps
Cable Shoulder Extension
1 Set x 12 Reps
Cable Rope Overhead Tricep Extension
1 Set x 12 Reps
Cable Shoulder Extension
1 Set x 12 Reps
Cable Rope Overhead Tricep Extension
1 Set x 12 Reps
Cable Shoulder Extension
1 Set x 12 Reps
Cable Rope Overhead Tricep Extension
1 Set x 12 Reps
Cable High Pulley Tricep Extension
4 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 12 Reps
Day 3
Ryg / Biceps
Est. 98 min
9 exercises
Barbell Deadlift
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Elevated Row
4 Sets x 10 Reps
Cable Rope Seated Row
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
EZ Bar Close Grip Curl
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Day 4
yoga
Est. 122 min
1 exercise
Yoga
1 Set
Day 5
Ben / ryg
Est. 88 min
8 exercises
Barbell Front Squat
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Day 6
Skulder / triceps
Est. 95 min
9 exercises
Dip
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Day 7
Bryst / Biceps
Est. 98 min
9 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Decline Fly
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Decline Crunch
4 Sets x 10 Reps
Scissor Kick
4 Sets x 10 Reps
Plank
4 Sets
