dumbell (mostly) full body
Bulking
Intermediate
Dumbbell
Plan Details
The dumbell (mostly) full body routine by nabekhan is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
full body workout preference for dumbbells. legs have barbell exercises mixed in for greater hypertrophy. generated in part by chat gpt
Routine detail
Mon
chest and tricep
Est. 31 min
5 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Skull Crushers
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Tue
back and bicep
Est. 31 min
5 exercises
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Thu
legs
Est. 31 min
5 exercises
Barbell Squat
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Fri
shoulders
Est. 31 min
5 exercises
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Sat
full body
Est. 38 min
6 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
