bigger leaner stronger
Bulking
Intermediate
Dumbbell
Plan Details
The bigger leaner stronger routine by amirhosein.salemi is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
arms & calves
Est. 54 min
5 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 6 Reps
Dumbbell Press (Close Grip)
3 Sets x 6 Reps
Dumbbell One-Arm French Press (Stability Ball)
3 Sets x 6 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Tue
shoulder & abs
Est. 64 min
6 exercises
Dumbbell Shoulder Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 6 Reps
Bench Crunch
3 Sets x 6 Reps
wood choper
3 Sets x 6 Reps
thread the needle
3 Sets x 6 Reps
Wed
legs
Est. 60 min
7 exercises
Dumbbell Squat
5 Sets x 6 Reps
Bodyweight Rear Lunge
4 Sets x 6 Reps
Plank
1 Set
Dumbbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Plank
1 Set
Dumbbell Seated Calf Raise
3 Sets x 12 Reps
Sat
chest & calves
Est. 61 min
5 exercises
Dumbbell Incline Bench Press
5 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Dumbbell Pullover
3 Sets x 6 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Dumbbell Seated Calf Raise
3 Sets x 12 Reps
Sun
Back & Abs
Est. 74 min
7 exercises
Dumbbell Deadlift
5 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Dumbbell Prone Incline Shrug
3 Sets x 6 Reps
Dumbbell Shoulder Shrug
3 Sets x 6 Reps
Bench Crunch
3 Sets x 12 Reps
wood choper
3 Sets x 6 Reps
thread the needle
3 Sets x 6 Reps
