Pumping Iron
Bulking
Advanced
Dumbbell
Plan Details
The Pumping Iron routine by southwest25 is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Opwarmen met buikspieren.
Routine detail
Any
Legs - Shoulders
Est. 48 min
9 exercises
Barbell Military Press (Seated)
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 6 Reps
Dumbbell Bent-Over Raise
5 Sets x 3 Reps
Dumbbell Lateral Raise
5 Sets x 3 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell 1/2 Squat
5 Sets x 3 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Leg Press
5 Sets x 3 Reps
Any
Chest - Triceps
Est. 45 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dip
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
EZ Bar Incline Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Any
Back - Biceps
Est. 51 min
9 exercises
Machine Lat Pulldown
3 Sets x 10 Reps
T Bar Row
4 Sets x 6 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
5 Sets x 3 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 21 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
