Work Time
Bulking
Intermediate
Dumbbell
Plan Details
The Work Time routine by juand is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Any
Chest & Back
Est. 79 min
12 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Flat Bench Fly
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Chin-Up (Mixed Grip)
3 Sets x 8 Reps
Cable Standing Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Any
Arms Dumbell
Est. 87 min
13 exercises
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Tricep Kickback
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Arnold Press (Stability Ball)
3 Sets x 8 Reps
Any
Legs
Est. 39 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Plank
3 Sets
Any
Full Body
Est. 53 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Front Raise Pullover
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Standing Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
