My Week Plan
Bulking
Beginner
Dumbbell
Plan Details
The My Week Plan routine by rowrow0 is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Simple workout for general fitness/ muscle gain
Routine detail
Mon
Arms
Est. 0 min
9 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 16 Reps
Dumbbell Concentration Curl
4 Sets x 6 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 5 Reps
Dumbbell Tricep Extension (Supine)
2 Sets x 10 Reps
Dumbbell Seated Wrist Curl
2 Sets x 10 Reps
Dumbbell Bicep Curl (Reverse Grip)
2 Sets x 10 Reps
Dumbbell One-Arm Reverse Preacher Curl
2 Sets x 10 Reps
Tue
Legs
Est. 0 min
10 exercises
Dumbbell Step-Up
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Dumbbell Squat
2 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Calf Raise On A Dumbbell
4 Sets x 8 Reps
Calf Raise On A Dumbbell
4 Sets x 8 Reps
Dumbbell Iron Cross
2 Sets x 5 Reps
Dumbbell Split Jump
3 Sets x 6 Reps
Dumbbell Hamstring Curl
2 Sets x 5 Reps
Dumbbell Reverse Lunge
1 Set x 10 Reps
Thu
Core
Est. 0 min
6 exercises
Dumbbell Side Bend
4 Sets x 10 Reps
Weight Plate Russian Twist
4 Sets x 15 Reps
Weighted Crunch
2 Sets x 20 Reps
Weighted Side Rotation
3 Sets x 10 Reps
Dumbbell Wood Chop
2 Sets x 10 Reps
Weighted Trunk Rotation
3 Sets x 10 Reps
Fri
Chest
Est. 0 min
8 exercises
Dumbbell Fly
2 Sets x 15 Reps
Dumbbell Bench Press
2 Sets x 15 Reps
Dumbbell Pullover
2 Sets x 15 Reps
Dumbbell Around the World
2 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Deep Push-Up
3 Sets x 5 Reps
Dumbbell Incline One-Arm Fly
4 Sets x 6 Reps
Dumbbell Incline One-Arm Fly
4 Sets x 6 Reps
Sat
Back
Est. 0 min
6 exercises
Dumbbell One-Arm Row
8 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Rotational Row
2 Sets x 15 Reps
Weight Plate One-Arm Shrug
2 Sets x 15 Reps
Weight Plate One-Arm Shrug
2 Sets x 15 Reps
