Clifford Spring
Bulking
Beginner
Dumbbell
Plan Details
The Clifford Spring routine is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest + Triceps
Est. 74 min
9 exercises
Push-Up
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Treadmill Running
1 Set
Day 2
Abs + Core + Forearm
Est. 111 min
19 exercises
Dumbbell Side Bend
3 Sets x 10 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 10 Reps
Dumbbell Seated Wrist Curl (Neutral Grip)
3 Sets x 10 Reps
Plank
3 Sets
Leg Pull-In
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Dumbbell Seated Wrist Curl
3 Sets x 10 Reps
Side Bridge
3 Sets
Scissor Kick
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Decline Reverse Crunch
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Seated Leg Tuck
3 Sets x 10 Reps
Forearm Plank with Hip Abduction
3 Sets x 10 Reps
Treadmill Running
1 Set
Day 3
Back/Shoulder + Biceps
Est. 105 min
14 exercises
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Treadmill Running
1 Set
Day 4
Legs
Est. 73 min
9 exercises
Machine Leg Extension
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Single-Leg Calf Raise
3 Sets x 10 Reps
Treadmill Running
1 Set
