Alic Power
Bulking
Advanced
Dumbbell
Plan Details
The Alic Power routine by aca.alic is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Not for weak!!!
Routine detail
Mon
Chest and biceps
Est. 69 min
7 exercises
Barbell Incline Bench Press
5 Sets x 5 Reps
Barbell power bench
4 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Hex bar curl
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 6 Reps
Dumbbell Incline Spider Curl
3 Sets x 10 Reps
Mon
Legs
Est. 54 min
5 exercises
Barbell Squat
7 Sets x 5 Reps
Machine Leg Press
5 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Any
shoulder and triceps
Est. 59 min
7 exercises
Barbell Rear Military Press
4 Sets x 6 Reps
Dumbbell Seated Dublin Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Seated Row to Neck
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Tate Press
4 Sets x 8 Reps
Dumbbell Incline Tricep Extension
4 Sets x 10 Reps
Any
Chest and arms
Est. 71 min
8 exercises
Barbell Incline Bench Press
5 Sets x 4 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Barbell Curl
4 Sets x 5 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 6 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Any
Back attack
Est. 73 min
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Rack Pull
5 Sets x 5 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Mike bro
3 Sets x 10 Reps
My for back
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 15 Reps
Decline Crunch
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Any
Armaggedon
Est. 51 min
6 exercises
Dumbbell Incline Tricep Extension
4 Sets x 8 Reps
Dumbbell Tate Press
4 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 12 Reps
Hex bar curl
4 Sets x 6 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Dumbbell Incline Spider Curl
4 Sets x 10 Reps
Any
Chest and shoulder
Est. 55 min
7 exercises
Barbell Incline Bench Press
4 Sets x 5 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Seated Row to Neck
3 Sets x 12 Reps
