Alex’s 5 day workout
Bulking
Intermediate
Dumbbell
Plan Details
The Alex’s 5 day workout routine by kingpurio is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Muscles
Routine detail
Mon
Forearms/Triceps
Est. 0 min
5 exercises
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 12 Reps
Dumbbell Seated Wrist Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 12 Reps
Wed
Bicep/Back
Est. 0 min
6 exercises
Pull-Up
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Rotational Row
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Thu
Chest/Shoulders
Est. 0 min
6 exercises
Push-Up
4 Sets x 20 Reps
Push-Up (Wide Hand)
4 Sets x 20 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Fri
Legs
Est. 0 min
4 exercises
Rocket Jump
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Bench Squat
3 Sets x 8 Reps
Sun
Core/Cardio
Est. 0 min
4 exercises
Leg Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
