High Frequency Dumbbell Only

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5 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Chest, Triceps and Abs 6 exercises, 52 mins

Dumbbell Incline Press on Stability Ball	5x8 reps	rest: 50s
Dumbbell One-Arm Bench Press	5x8 reps	rest: 50s
Dumbbell Decline Press (Stability Ball)	5x8 reps	rest: 50s
Dumbbell One-Arm Tricep Kickback	4x8 reps	rest: 50s
Dumbbell One-Arm Tricep Extension	4x8 reps	rest: 50s
Dumbbell Seated One-Arm Tricep Extension	4x8 reps	rest: 50s

Shoulder, Legs and Calves 8 exercises, 59 mins

Dumbbell Shoulder Press	3x8 reps	rest: 50s
Dumbbell Lateral Raise	3x12 reps	rest: 50s
Dumbbell Reverse Fly	3x12 reps	rest: 50s
Dumbbell Reverse Fly with External Rotation	3x8 reps	rest: 50s
Kettlebell Goblet Squat	4x15 reps	rest: 50s
Dumbbell Reverse Lunge	4x12 reps	rest: 50s
Bodyweight Side Lunge	3x10 reps	rest: 50s
Dumbbell Deadlift	4x8 reps	rest: 50s

Back, Traps and Biceps 9 exercises, 1 hr 7 mins

Dumbbell One-Arm Row	5x12 reps	rest: 50s
Barbell Bent-Over Row	5x12 reps	rest: 50s
Dumbbell Prone Incline Shrug	4x10 reps	rest: 50s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 50s
Dumbbell Alternating Incline Curl	3x8 reps	rest: 50s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 50s
Dumbbell Shoulder Shrug	3x10 reps	rest: 50s
Dumbbell Shrug (Stability Ball)	3x10 reps	rest: 50s
Barbell Wrist Curl (Posterior)	3x10 reps	rest: 50s