2 months workout
Bulking
Beginner
Dumbbell
Plan Details
The 2 months workout routine by pinakinsabnis is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
biceps and forearms
Est. 240 min
16 exercises
Dumbbell Alternating Hammer Curl
8 Sets x 15 Reps
Barbell Curl
8 Sets x 15 Reps
Dumbbell Incline Curl
8 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
8 Sets x 15 Reps
Dumbbell Concentration Curl
8 Sets x 15 Reps
Barbell Preacher Curl
8 Sets x 15 Reps
Dumbbell Seated Bicep Curl
8 Sets x 15 Reps
Dumbbell Hammer Curl
8 Sets x 15 Reps
EZ Bar Curl
8 Sets x 15 Reps
Dumbbell Alternating Incline Curl
8 Sets x 15 Reps
Cable Bicep Curl (Close Grip)
8 Sets x 15 Reps
Cable Bicep Curl
8 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Up)
8 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Down)
8 Sets x 15 Reps
Wrist Roller
8 Sets x 15 Reps
Dumbbell Seated Wrist Curl
8 Sets x 15 Reps
Tue
back and triceps
Est. 240 min
16 exercises
Barbell Tricep Extension (Supine)
8 Sets x 15 Reps
Cable Shoulder Extension
8 Sets x 15 Reps
Dumbbell Tricep Extension
8 Sets x 15 Reps
Barbell Bench Press (Close Grip)
8 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
8 Sets x 15 Reps
Dumbbell Alternating Tricep Kickback
8 Sets x 15 Reps
Dumbbell Tricep Kickback
8 Sets x 15 Reps
Tricep Stretch
8 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
8 Sets x 15 Reps
Dumbbell One-Arm Row
8 Sets x 15 Reps
Dumbbell Bent-Over Row
8 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
8 Sets x 15 Reps
Cable Rear Pulldown (Wide Grip)
8 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
8 Sets x 15 Reps
Machine Lat Pulldown (Reverse Grip)
8 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
8 Sets x 15 Reps
Wed
chest
Est. 240 min
12 exercises
Barbell Bench Press
8 Sets x 15 Reps
Dumbbell Bench Press
8 Sets x 15 Reps
Dumbbell Fly
8 Sets x 15 Reps
Barbell Incline Bench Press
8 Sets x 15 Reps
Dumbbell Incline Bench Press
8 Sets x 15 Reps
Dumbbell Incline Fly
8 Sets x 15 Reps
Barbell Decline Bench Press
8 Sets x 15 Reps
Dumbbell Decline Bench Press
8 Sets x 15 Reps
Dumbbell Decline Fly
8 Sets x 15 Reps
Machine Fly
8 Sets x 15 Reps
Push-Up (Wide Hand)
8 Sets x 15 Reps
Dynamic Chest Stretch
8 Sets x 15 Reps
Thu
shoulder
Est. 234 min
12 exercises
Dumbbell Lateral Raise
8 Sets x 15 Reps
Dumbbell Seated Shoulder Press
8 Sets x 15 Reps
Barbell Shoulder Press
8 Sets x 15 Reps
Barbell Shrug
8 Sets x 15 Reps
Dumbbell Shoulder Shrug
8 Sets x 15 Reps
Dumbbell One-Arm Front Raise
8 Sets x 15 Reps
Dumbbell Seated Arnold Press
8 Sets x 15 Reps
Dumbbell Shoulder Press
8 Sets x 15 Reps
Dumbbell Bent-Over Raise
8 Sets x 15 Reps
Barbell Front Raise
8 Sets x 15 Reps
Cable Front Raise
8 Sets x 15 Reps
Dumbbell Front Raise
8 Sets x 15 Reps
Fri
legs
Est. 240 min
16 exercises
Barbell Squat
8 Sets x 15 Reps
Barbell Lunge
8 Sets x 15 Reps
Dumbbell Lunge
8 Sets x 15 Reps
Dumbbell Squat
8 Sets x 15 Reps
Prisoner Squat
8 Sets x 15 Reps
Bodyweight Lunge
8 Sets x 15 Reps
Dumbbell Reverse Lunge
8 Sets x 15 Reps
Bodyweight Squat
8 Sets x 15 Reps
Barbell Standing Calf Raise
8 Sets x 15 Reps
Dumbbell Calf Raise
8 Sets x 15 Reps
Bodyweight Calf Raise
8 Sets x 15 Reps
Ankle Circles
8 Sets x 15 Reps
Barbell Calf Raise
8 Sets x 15 Reps
Single-Leg Calf Raise
8 Sets x 15 Reps
Single-Leg Calf Raise
8 Sets x 15 Reps
Wall Calf Stretch
8 Sets x 15 Reps
Sat
abs
Est. 140 min
8 exercises
Decline Crunch
8 Sets x 15 Reps
Crunch
8 Sets x 15 Reps
Plank
8 Sets
Cable Kneeling Crunch (Rope)
8 Sets x 15 Reps
Dumbbell Side Bend
8 Sets x 15 Reps
Reverse Crunch
8 Sets x 15 Reps
Bench Weighted Decline Crunch
8 Sets x 15 Reps
Sit-Up
8 Sets x 15 Reps
Sun
cardio
Est. 185 min
3 exercises
Treadmill Running
1 Set
Elliptical Training
1 Set
Walking
1 Set
