Home workout
Bulking
Advanced
Dumbbell
Plan Details
The Home workout routine by Hany-elhamedy is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Home workout with to failure the technique for full body routine 6 days aweek, with no need special equipment just the floor and weights
Routine detail
Day 1
chest, shoulder, triceps
Est. 72 min
7 exercises
floor dumbell bench press
3 Sets x 20 Reps
Push-Up (Close Hand)
3 Sets x 20 Reps
floor bench fly
3 Sets x 20 Reps
Dumbbell Hammer Shoulder Press
3 Sets x 20 Reps
Dumbbell Tricep Kickback
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 20 Reps
Day 2
back and biceps
Est. 78 min
7 exercises
Dumbbell Bent-Over Row
3 Sets x 25 Reps
Pull-Up
3 Sets x 25 Reps
dumbbell farmer walk
3 Sets x 25 Reps
Dumbbell Shoulder Shrug
3 Sets x 25 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 25 Reps
Dumbbell Hammer Curl
3 Sets x 25 Reps
Plank
3 Sets
Day 3
Leg
Est. 73 min
7 exercises
Dumbbell Squat
3 Sets x 25 Reps
bodyweight Bulgarian split squat
3 Sets x 25 Reps
dumbbell Romanian deadlift
3 Sets x 25 Reps
dumbbell leg extension
3 Sets x 25 Reps
Dumbbell Calf Raise
3 Sets x 25 Reps
Dumbbell Seated Calf Raise
3 Sets x 25 Reps
dumbbell abs crushes
3 Sets x 25 Reps
Day 4
Chest , shoulder, triceps 2
Est. 84 min
7 exercises
Dumbbell Bench Press
3 Sets x 25 Reps
Dumbbell Decline Bench Press
3 Sets x 25 Reps
Dumbbell Shoulder Press
3 Sets x 25 Reps
Dumbbell Tricep Extension
3 Sets x 25 Reps
Dumbbell Seated Front Raise
3 Sets x 25 Reps
Triceps skull crush
3 Sets x 25 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 25 Reps
Day 5
back, biceps 2
Est. 86 min
7 exercises
Pull-Up
3 Sets x 25 Reps
Dumbbell Bent-Over Row
3 Sets x 25 Reps
Dumbbell Pullover
3 Sets x 25 Reps
Dumbbell Reverse Fly
3 Sets x 25 Reps
renegade dumbbell row
3 Sets x 25 Reps
Dumbbell Concentration Curl
3 Sets x 25 Reps
Dumbbell Seated Bicep Curl
3 Sets x 25 Reps
Day 6
Leg2
Est. 73 min
6 exercises
Dumbbell Lunge
3 Sets x 20 Reps
dumbbell leg extension
3 Sets x 25 Reps
dumbbell Romanian deadlift
6 Sets x 25 Reps
Dumbbell Calf Raise
3 Sets x 25 Reps
Dumbbell Seated Calf Raise
3 Sets x 25 Reps
Leg rais time only
3 Sets
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
