full body pump
Bulking
Advanced
Dumbbell
Plan Details
The full body pump routine by .jhp is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
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Routine detail
Any
mage
Est. 61 min
10 exercises
up n over
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Kettlebell Renegade Row
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Abdominal Hip Roll
3 Sets x 8 Reps
Sit-Up
6 Sets x 8 Reps
plank rotation
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Cobra
1 Set
Any
ben
Est. 82 min
12 exercises
Running
1 Set
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
6 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
6 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Barbell Squat to Shoulder Press
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
stretch
1 Set
Any
br o rygg
Est. 82 min
16 exercises
Dynamic Back Stretch
1 Set x 8 Reps
Dynamic Chest Stretch
1 Set x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Rear Delt Row
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Medicine Ball One-Arm Push-Up
6 Sets x 8 Reps
Cable Decline One-Arm Chest Fly
6 Sets x 8 Reps
Posterior Capsule Stretch
1 Set
Dynamic Chest Stretch
1 Set x 8 Reps
Back Stretch
1 Set x 8 Reps
Any
arm o axel
Est. 97 min
17 exercises
Arm Circles
1 Set x 8 Reps
Barbell Bicep Drag Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Dumbbell Bent-Over Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Concentration Curl
6 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Tricep Stretch
2 Sets x 8 Reps
One-Arm Wall Stretch
2 Sets x 8 Reps
