Bento Routine
Bulking
Intermediate
Dumbbell
Plan Details
The Bento Routine routine by tbento is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest, Shoulders and Triceps
Est. 52 min
9 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Day 2
Back, Biceps, and Forearm
Est. 58 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell Prone Incline Shrug
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 8 Reps
Day 3
Legs
Est. 32 min
6 exercises
Barbell Squat
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Day 4
Abs
Est. 15 min
3 exercises
Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
