Bulking 1
Bulking
Intermediate
Dumbbell
Plan Details
The Bulking 1 routine by julien2669 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest - Biceps
Est. 70 min
8 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Day 2
Leg - Shoulder
Est. 67 min
8 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 20 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 3
Back - Triceps
Est. 71 min
8 exercises
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Pull-Up
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 4
Fullbody
Est. 82 min
9 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Squat
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell Press (Close Grip)
3 Sets x 12 Reps
Cable Seated Row
2 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Abs Routine 1
1 Set
