Daps’ Workout Plans
Bulking
Beginner
Machine strength
Plan Details
The Daps’ Workout Plans routine by Dapsta is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Hi all! Just a custom workout plan that’s worked for me over the years - not only for newbies, but for those who want to maintain and push themselves. Enjoy!
Routine detail
Any
Chest/Triceps
Est. 0 min
8 exercises
Dynamic Chest Stretch
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Around the World
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Cable High Pulley Tricep Extension
4 Sets x 10 Reps
Any
Shoulders
Est. 0 min
8 exercises
Arm Circles
3 Sets x 10 Reps
Shoulder Stretch
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Shoulder Raise
3 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Any
Back/Biceps
Est. 0 min
10 exercises
Dynamic Back Stretch
3 Sets x 8 Reps
Upper Back Stretch
3 Sets
Chin-Up with Knee Raise
2 Sets x 10 Reps
Pull-Up
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Any
Biceps/Triceps
Est. 0 min
9 exercises
Dumbbell Hammer Curl
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Seated Curl (Close Grip)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Any
Core
Est. 0 min
6 exercises
Plank
3 Sets
Machine Ab Crunch
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Weight Plate Rotation
3 Sets x 15 Reps
Reach and Catch
3 Sets x 15 Reps
Weight Plate Rotation
3 Sets x 15 Reps
