4 week beach bulk
Bulking
Intermediate
Dumbbell
Plan Details
The 4 week beach bulk routine by dkerrigan200 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Back and Biceps
Est. 50 min
6 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Treadmill Running
1 Set
Tue
Chest and Triceps
Est. 50 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Rowing
1 Set
Wed
Cardio & Abs
Est. 62 min
5 exercises
Treadmill Running
1 Set
Crunch
3 Sets x 8 Reps
Barbell Ab Rollout
3 Sets x 8 Reps
Rowing
1 Set
Plank
3 Sets
Thu
Shoulders and Calves
Est. 49 min
6 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Indoor Cycling
1 Set
Fri
Legs
Est. 54 min
6 exercises
Mountain Climber
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Yoga
1 Set
