7 Day PPL Dumbells & Bench Only
Bulking
Intermediate
Dumbbell
Plan Details
The 7 Day PPL Dumbells & Bench Only routine by sarcasticairport666092 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
7 Day Resistance and Cardio Plan
Routine detail
Day 1
Push - Chest/Triceps/Shoulders
Est. 0 min
6 exercises
Push-Up
5 Sets x 10 Reps
Dumbbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Bench Press
5 Sets x 12 Reps
Dumbbell Press (Close Grip)
5 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 8 Reps
Day 2
HIIT
Est. 0 min
4 exercises
Chest and Shoulder Stretch
4 Sets x 8 Reps
The swing
4 Sets x 25 Reps
Weighted stairs
4 Sets x 100 Reps
Dumbbell Wood Chop
2 Sets x 50 Reps
Day 3
Pull - Back/Bicep/RearDelts
Est. 0 min
5 exercises
Dumbbell One-Arm Row
5 Sets x 12 Reps
Dumbbell Fly
5 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 12 Reps
Band pull down
4 Sets x 12 Reps
Day 4
Legs/Core
Est. 0 min
12 exercises
Dumbbell Calf Raise
4 Sets x 15 Reps
Dumbbell Deadlift
4 Sets x 8 Reps
Dumbbell Plie Squat
2 Sets x 4 Reps
Dumbbell Wood Chop
2 Sets x 4 Reps
Weighted stairs
2 Sets x 4 Reps
The swing
4 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 8 Reps
Dumbbell Deadlift
4 Sets x 8 Reps
Dumbbell Plie Squat
4 Sets x 8 Reps
Dumbbell Wood Chop
4 Sets x 8 Reps
Weighted stairs
4 Sets x 8 Reps
The swing
4 Sets x 8 Reps
Day 5
Chest/shoulders/biceps/back
Est. 0 min
6 exercises
Dumbbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Band pull down
4 Sets x 12 Reps
Day 6
HIIT
Est. 0 min
4 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
The swing
4 Sets x 25 Reps
Weighted stairs
4 Sets x 100 Reps
Dumbbell Wood Chop
2 Sets x 50 Reps
Day 7
Free day do something
Est. 0 min
0 exercises
This day is empty
