Rick - Dumbell Workout
Bulking
Beginner
Dumbbell
Plan Details
The Rick - Dumbell Workout routine by AlfonsoBrown is a 8 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Just copied from Muscle & Performance site, alternating cardio.
Routine detail
Day 1
Quick Dumbbell Circuit
Est. 47 min
8 exercises
Walking
1 Set
Dumbbell One-Arm Row
2 Sets x 10 Reps
Dumbbell Bench Press
1 Set x 10 Reps
Dumbbell Seated Shoulder Press
1 Set x 10 Reps
Dumbbell Lateral Raise
1 Set x 10 Reps
Dumbbell Alternating Bicep Curl
1 Set x 10 Reps
Dumbbell Incline Tricep Extension
1 Set x 12 Reps
Dumbbell Seated Wrist Curl
1 Set x 12 Reps
Day 1
Upper-Body Dumbbell Workout
Est. 65 min
8 exercises
Walking
1 Set
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Incline Tricep Extension
2 Sets x 12 Reps
Dumbbell Seated Wrist Curl
3 Sets x 12 Reps
Day 2
Cardio
Est. 42 min
1 exercise
Walking
1 Set
Day 3
Mixed Dumbell Workout
Est. 61 min
8 exercises
Walking
1 Set
Dumbbell Squat
2 Sets x 10 Reps
Bench Crunch
2 Sets
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Shoulder Press (Reverse Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Alternating Seated Curl
2 Sets x 10 Reps
Dumbbell Incline Tricep Extension
3 Sets x 10 Reps
Day 4
Rest
Est. 42 min
1 exercise
Walking
1 Set
Day 5
Mixed Dumbell Workout
Est. 61 min
8 exercises
Walking
1 Set
Bench Crunch
2 Sets
Dumbbell Squat
2 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Shoulder Press (Reverse Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Alternating Seated Curl
2 Sets x 10 Reps
Dumbbell Incline Tricep Extension
3 Sets x 10 Reps
Day 6
Cardio
Est. 47 min
1 exercise
Walking
1 Set
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
