Muscle&Mind
Bulking
Intermediate
Dumbbell
Plan Details
The Muscle&Mind routine by AgapeMpamira is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Back & Bis
Est. 64 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Posterior Fly on Stability Ball
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Tue
Lega
Est. 56 min
8 exercises
Machine Leg Extension
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 16 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Decline Bench Ab Reach
3 Sets x 8 Reps
Thu
Chest & Back
Est. 52 min
8 exercises
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Fri
Shoulders/Arms
Est. 54 min
8 exercises
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Sun
Chest & Tris
Est. 64 min
9 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Incline Fly
3 Sets x 10 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 10 Reps
Push-Up (Wide Hand)
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
