week 1-6
Bulking
Beginner
Dumbbell
Plan Details
The week 1-6 routine by AndroMan is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
First Phase Ian King Week 1 - 1 Set of each Week 2 - 2 Sets of each Week 3 - 2 to 3 sets each Week 4 - 1 Circuits 1-4,4-8,8-12 Week 5 - 2 Circuits 1-4,4-8,8-12 Week 6 - 3 Circuits 1-4,4-8,8-12
Routine detail
Mon
Full
Est. 46 min
11 exercises
Thin Tummy
3 Sets x 1 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Dumbbell Squat
1 Set x 15 Reps
Dumbbell Pullover
1 Set x 15 Reps
Dumbbell Rotational Bench Press
1 Set x 15 Reps
Plank
1 Set
Single-Leg Calf Raise
1 Set x 15 Reps
Dumbbell Seated Hammer Curl
1 Set x 15 Reps
Tue
Cardio
Est. 0 min
0 exercises
This day is empty
Wed
Full
Est. 35 min
11 exercises
Thin Tummy
1 Set x 15 Reps
Dumbbell Incline Bench Row
1 Set x 15 Reps
Dumbbell Upright Row
1 Set x 15 Reps
Sit-Up
1 Set x 15 Reps
Dumbbell Squat
1 Set x 15 Reps
Dumbbell Pullover
1 Set x 15 Reps
Dumbbell Rotational Bench Press
1 Set x 15 Reps
Plank
1 Set
Single-Leg Calf Raise
1 Set x 15 Reps
Dumbbell Seated Hammer Curl
1 Set x 15 Reps
Dumbbell Lunge
1 Set x 15 Reps
Thu
Cardio
Est. 126 min
4 exercises
Treadmill Running
1 Set
Rowing
1 Set
Stationary Bike
1 Set
Step Machine
1 Set
Fri
Full
Est. 35 min
11 exercises
Thin Tummy
1 Set x 15 Reps
Dumbbell Lunge
1 Set x 15 Reps
Dumbbell Incline Bench Row
1 Set x 15 Reps
Dumbbell Upright Row
1 Set x 15 Reps
Sit-Up
1 Set x 15 Reps
Dumbbell Squat
1 Set x 15 Reps
Dumbbell Pullover
1 Set x 15 Reps
Dumbbell Rotational Bench Press
1 Set x 15 Reps
Plank
1 Set
Single-Leg Calf Raise
1 Set x 15 Reps
Dumbbell Seated Hammer Curl
1 Set x 15 Reps
