Home Workout: 4/5 Days - Week 9/10
Bulking
Beginner
Dumbbell
Plan Details
The Home Workout: 4/5 Days - Week 9/10 routine by KirstySmith4 is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Final week as I'm moving to a city with actual gyms! See week 1/2 for full description. Weeks 9 and 10 change the warm up to jumping jacks and change a number of the exercises.
Routine detail
Day 1
Arms (legs)
Est. 54 min
10 exercises
Jumping Jacks
1 Set
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Yoga
1 Set
Day 2
Abs (chest/back)
Est. 48 min
10 exercises
Jumping Jacks
1 Set
Air Bike
3 Sets x 20 Reps
Reverse Crunch
3 Sets x 20 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Air Bike
3 Sets x 20 Reps
Reverse Crunch
3 Sets x 20 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Yoga
1 Set
Day 3
Legs (arms)
Est. 58 min
10 exercises
Jumping Jacks
1 Set
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Flutter Kick
3 Sets x 20 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 20 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Flutter Kick
3 Sets x 20 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 20 Reps
Yoga
1 Set
Day 4
Back and Chest (abs)
Est. 49 min
10 exercises
Jumping Jacks
1 Set
Barbell Deadlift
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 20 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 20 Reps
Yoga
1 Set
Day 6
Full Body (optional)
Est. 70 min
14 exercises
Jumping Jacks
1 Set
Dumbbell Alternating Bicep Curl
2 Sets x 15 Reps
Air Bike
2 Sets x 30 Reps
Dumbbell Lunge
2 Sets x 30 Reps
Dumbbell Deadlift
2 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 15 Reps
Reverse Crunch
2 Sets x 30 Reps
Dumbbell Calf Raise
2 Sets x 15 Reps
Dumbbell Shoulder Shrug
2 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Up)
2 Sets x 15 Reps
Dumbbell Side Bend
2 Sets x 30 Reps
Flutter Kick
2 Sets x 30 Reps
Push-Up
2 Sets x 15 Reps
Yoga
1 Set
