Dr. Tom’s 3 Day Dumbbell BFR Plan
Bulking
Intermediate
Dumbbell
Plan Details
The Dr. Tom’s 3 Day Dumbbell BFR Plan routine by mfugazzi67 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This workout plan was designed by Tom Walent and intended for use with DDPY Powercuffs. Each Power Block is a super set consisting of sets of 30/15/15/15.
Routine detail
Day 1
Chest/Back
Est. 0 min
6 exercises
Push-Up
4 Sets x 15 Reps
Dumbbell Pullover
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Dumbbell Bent-Over Row
4 Sets x 15 Reps
Dumbbell Fly
4 Sets x 15 Reps
Dumbbell Incline Bench Row
4 Sets x 15 Reps
Day 2
Biceps/Triceps
Est. 0 min
6 exercises
Dumbbell Seated Bicep Curl
4 Sets x 15 Reps
Barbell Bench Press (Close Grip)
4 Sets x 15 Reps
Dumbbell Alternating Incline Curl
4 Sets x 15 Reps
Dumbbell Tricep Extension
4 Sets x 15 Reps
Dumbbell Hammer Curl
4 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 15 Reps
Day 3
Shoulders/Legs
Est. 0 min
6 exercises
Kettlebell Goblet Squat
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Dumbbell Lunge
4 Sets x 15 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 15 Reps
Dumbbell Deadlift
4 Sets x 15 Reps
Dumbbell Upright Row
4 Sets x 15 Reps
