Daps’ Workout Plans

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5 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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!

Back/Biceps 10 exercises, 0 min

Dynamic Back Stretch	3x8 reps	rest: 60s
Upper Back Stretch	3x0 reps	rest: 60s
Chin-Up	2x10 reps	rest: 60s
Pull-Up	2x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Leverage Machine Iso Row	3x10 reps	rest: 60s
T Bar Row	3x10 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x10 reps	rest: 60s
Dumbbell Hammer Curl	3x10 reps	rest: 60s

Biceps/Triceps 9 exercises, 0 min

Dumbbell Hammer Curl	3x8 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	3x8 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x8 reps	rest: 60s
EZ Bar Tricep Extension	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
EZ Bar Seated Curl (Close Grip)	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s

Chest/Triceps 8 exercises, 0 min

Dynamic Chest Stretch	3x10 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell Around the World	3x10 reps	rest: 60s
Cable Lower Chest Raise	3x10 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	4x10 reps	rest: 60s
Cable High Pulley Tricep Extension	4x10 reps	rest: 60s

Core 6 exercises, 0 min

Plank	3x15 reps	rest: 30s
Machine Ab Crunch	3x15 reps	rest: 30s
Dumbbell Side Bend	3x15 reps	rest: 30s
Weight Plate Rotation	3x15 reps	rest: 30s
Reach and Catch	3x15 reps	rest: 30s
Weight Plate Rotation	3x15 reps	rest: 30s

Shoulders 8 exercises, 0 min

Arm Circles	3x10 reps	rest: 60s
Shoulder Stretch	3x10 reps	rest: 60s
Dumbbell Shoulder Press	3x10 reps	rest: 60s
Dumbbell Shoulder Raise	3x10 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Barbell Shrug	3x10 reps	rest: 60s
Machine Reverse Fly	3x10 reps	rest: 60s