Justin's routine
Bulking
Advanced
Dumbbell
Plan Details
The Justin's routine routine by JustinKnellinger is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
3 days in a row take one day off add abs on off days or son h.i.t
Routine detail
Day 1
Push A
Est. 53 min
8 exercises
Kettlebell Arnold Press
3 Sets x 8 Reps
dumbbell bench press with bands
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
barbell standing push press
3 Sets x 15 Reps
Clap Push-Up
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 2
Pull A
Est. 55 min
8 exercises
T Bar Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Kettlebell Renegade Row
3 Sets x 8 Reps
Day 3
Legs A
Est. 48 min
7 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Day 5
Push B
Est. 44 min
7 exercises
Barbell Military Press
3 Sets x 5 Reps
dumbbell bench press with bands
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Day 6
Pull B
Est. 60 min
8 exercises
Cable Seated Row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 12 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Pull-Up
3 Sets x 8 Reps
Day 7
Legs B
Est. 49 min
7 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Donkey Calf Raise
4 Sets x 12 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
