1st Month Build
Bulking
Intermediate
Dumbbell
Plan Details
The 1st Month Build routine by pinkyzaii is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Tricep
Est. 33 min
6 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Tue
Shoulder & Biceps
Est. 46 min
8 exercises
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Dumbbell Rear Deltoid Row
3 Sets x 10 Reps
Wed
Skinny Legs
Est. 41 min
6 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Barbell Single-Leg Squat
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Thu
Back & Arms
Est. 53 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Sat
Rest Day
Est. 47 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Squat to Shoulder Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
