Mancuernas
Bulking
Intermediate
Dumbbell
Plan Details
The Mancuernas routine by iguti89 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Push
Est. 43 min
6 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
1 Set
Push-Up
1 Set
Day 1
Pecho Espalda
Est. 45 min
6 exercises
Pull-Up
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
1 Set
Push-Up
1 Set
Day 2
Hombros Brazos
Est. 53 min
6 exercises
Dumbbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 15 Reps
Day 2
Pull
Est. 45 min
6 exercises
Pull-Up
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Barbell Reverse Curl
1 Set
Day 3
Leg
Est. 47 min
6 exercises
Dumbbell Lunge
4 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Kneeling Leg Curl
1 Set x 12 Reps
Barbell Single-Leg Squat
4 Sets x 10 Reps
Barbell Standing Calf Raise
1 Set
