Boat Routine
Bulking
Intermediate
Dumbbell
Plan Details
The Boat Routine routine by dware4 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
chest/ triceps
Est. 61 min
9 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Band Cross-Over
3 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Weighted Crunch
4 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Day 2
leg and bicep
Est. 57 min
9 exercises
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
sandbag front squats
3 Sets x 8 Reps
dumbells split squats
3 Sets x 8 Reps
sandbag single calf raise
3 Sets x 8 Reps
sandbag glute bridge
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell One-Arm Incline Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Seated One-Arm Wrist Curl
3 Sets x 8 Reps
Day 4
shoulders and triceps
Est. 63 min
10 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Weighted Side Bend
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Day 5
back and biceps
Est. 73 min
12 exercises
Weighted Pull-Up
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
face pull
3 Sets x 8 Reps
standing medicine ball chop
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Decline Oblique Crunch
3 Sets x 8 Reps
Bicep Focus Curl
3 Sets x 8 Reps
decline hammer curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
