Gifted Bulking Routine
Bulking
Intermediate
Dumbbell
Plan Details
The Gifted Bulking Routine routine by kemmykay is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This workout plan is for serious bodybuilders who don't have all the gym equipments but with the barbell and dumbbells only you can have a full body workout on a weekly basis.
Routine detail
Mon
Chest Biceps and Forearms
Est. 127 min
8 exercises
Barbell Bench Press
5 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 10 Reps
Dumbbell Concentration Curl
5 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
5 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
5 Sets x 10 Reps
Barbell Bench Press
5 Sets x 10 Reps
Tue
Back and Triceps
Est. 127 min
8 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Chin-Up with Knee Raise
5 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Barbell Deadlift
5 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Dumbbell Tricep Extension
5 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
5 Sets x 10 Reps
Wed
Shoulders
Est. 77 min
6 exercises
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Barbell Shrug
4 Sets x 15 Reps
Barbell Military Press
4 Sets x 15 Reps
Barbell Military Press (Seated)
5 Sets x 10 Reps
Barbell Shoulder Press
5 Sets x 10 Reps
Thu
Legs
Est. 114 min
7 exercises
Dumbbell Calf Raise
5 Sets x 10 Reps
Dumbbell Squat
5 Sets x 10 Reps
Dumbbell Lunge
5 Sets x 10 Reps
Barbell Squat
5 Sets x 10 Reps
Dumbbell Calf Raise
5 Sets x 10 Reps
Dumbbell Lunge
5 Sets x 10 Reps
Barbell Squat
5 Sets x 10 Reps
Fri
Abs Only
Est. 101 min
7 exercises
Weighted Hanging Knee Raise
5 Sets x 10 Reps
Crunch
5 Sets x 10 Reps
Weighted Crunch
5 Sets x 10 Reps
Sit-Up
5 Sets x 10 Reps
Oblique Crunch
5 Sets x 10 Reps
Weight Plate Rotation
5 Sets x 10 Reps
Weight Plate Russian Twist
5 Sets x 10 Reps
Sat
Cardio Only
Est. 240 min
2 exercises
Running
1 Set
Jump Rope
1 Set
Sun
Arms Before Church
Est. 62 min
4 exercises
Dumbbell Alternating Hammer Curl
5 Sets x 10 Reps
Dumbbell Tricep Extension
5 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Dumbbell Tricep Extension
5 Sets x 10 Reps
