Pompennnn
Bulking
Beginner
Dumbbell
Plan Details
The Pompennnn routine by daanvl is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Gains a la Pieter Hop
Routine detail
Mon
Chest / Triceps / Abs
Est. 58 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Rear Military Press
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Decline Bench Cable Crunch
3 Sets x 8 Reps
Wed
Back/Biceps
Est. 48 min
7 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Fri
Legs/Shoulders
Est. 65 min
10 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Side Ab Machine
3 Sets x 8 Reps
