My Bulking Routine
Bulking
Intermediate
Dumbbell
Plan Details
The My Bulking Routine routine by AlexDaSilva4 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Abs
Est. 32 min
5 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Dumbbell Bench Press
2 Sets x 8 Reps
Dumbbell Fly
2 Sets x 10 Reps
Dumbbell Decline Fly
2 Sets x 10 Reps
Tue
Back day
Est. 39 min
7 exercises
Barbell Bent-Over Row
4 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
2 Sets x 8 Reps
Dumbbell One-Arm Row
2 Sets x 8 Reps
Cable Seated Row
2 Sets x 8 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
1 Set x 10 Reps
Wed
Leg Day
Est. 40 min
6 exercises
Barbell Deep Squat
4 Sets x 2 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Bodyweight Walking Lunge
2 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Thu
Shoulder Day
Est. 44 min
7 exercises
Barbell Military Press
4 Sets x 5 Reps
Dumbbell Seated Arnold Press
2 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
2 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
2 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Fri
Arms Day
Est. 43 min
7 exercises
Barbell Curl
4 Sets x 5 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
2 Sets x 8 Reps
Dumbbell Incline Curl
2 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
1 Set x 8 Reps
