Fast & Heavy
Bulking
Intermediate
Dumbbell
Plan Details
The Fast & Heavy routine is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest and back
Est. 11 min
4 exercises
Dumbbell Incline One-Arm Press
1 Set x 4 Reps
Dumbbell Incline One-Arm Press
1 Set x 8 Reps
Dumbbell One-Arm Row
1 Set x 4 Reps
Dumbbell One-Arm Row
1 Set x 8 Reps
Day 2
Arms
Est. 10 min
4 exercises
Dumbbell Incline Hammer Curl
1 Set x 5 Reps
Dumbbell Incline Hammer Curl
1 Set x 5 Reps
Dumbbell Seated One-Arm Tricep Extension
1 Set x 5 Reps
Dumbbell Seated One-Arm Tricep Extension
1 Set x 5 Reps
Day 3
Shoulders
Est. 10 min
4 exercises
Dumbbell One-Arm Incline Lateral Raise
1 Set x 5 Reps
Dumbbell One-Arm Incline Lateral Raise
1 Set x 5 Reps
Dumbbell One-Arm Shoulder Press
1 Set x 5 Reps
Dumbbell One-Arm Shoulder Press
1 Set x 5 Reps
Day 4
Abs
Est. 9 min
4 exercises
Bench Plank
1 Set
Bench Plank
1 Set
Dumbbell Deadlift
1 Set x 5 Reps
Dumbbell Deadlift
1 Set x 5 Reps
Day 5
Legs
Est. 9 min
4 exercises
Dumbbell Single-Leg Squat
1 Set x 5 Reps
Dumbbell Single-Leg Squat
1 Set x 5 Reps
Machine Single-Leg Curl
1 Set x 5 Reps
Machine Single-Leg Curl
1 Set x 5 Reps
Day 6
Chest and back 2
Est. 0 min
0 exercises
This day is empty
Day 6
Calf and gluteus
Est. 8 min
4 exercises
Dumbbell Calf Raise
1 Set x 5 Reps
Dumbbell Calf Raise
1 Set x 5 Reps
Barbell Glute Bridge
1 Set x 5 Reps
Barbell Glute Bridge
1 Set x 5 Reps
