Hawaii Plan
Bulking
Advanced
Dumbbell
Plan Details
The Hawaii Plan routine by hmundh79 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
To create your own custom workout, set this workout as your current routine and add your own exercises! <b>Where is my workout?</b> If you "Set Plan" the workout will take your default workout on the workout tab of the app. By adding to favorite, the workout will appear under "My Plans". <b>Renaming Workout Days</b> Swipe left to rename, change the status or duplicate workout days. <b>Changing Default Reps and Starting Weight</b> Swipe left on the exercise cell and tap the edit icon.
Routine detail
Day 1
Chest
Est. 105 min
30 exercises
Dumbbell Bench Press
1 Set x 12 Reps
Dumbbell Bench Press
1 Set x 10 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Dumbbell Bench Press
1 Set x 10 Reps
Dumbbell Bench Press
1 Set x 12 Reps
Dumbbell Fly
1 Set x 12 Reps
Dumbbell Fly
1 Set x 10 Reps
Dumbbell Fly
1 Set x 8 Reps
Dumbbell Fly
1 Set x 8 Reps
Dumbbell Fly
1 Set x 10 Reps
Dumbbell Fly
1 Set x 12 Reps
Dumbbell Incline Bench Press
1 Set x 12 Reps
Dumbbell Incline Bench Press
1 Set x 10 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Dumbbell Incline Bench Press
1 Set x 10 Reps
Dumbbell Incline Bench Press
1 Set x 12 Reps
Dumbbell Incline Fly
1 Set x 12 Reps
Dumbbell Incline Fly
1 Set x 10 Reps
Dumbbell Incline Fly
1 Set x 8 Reps
Dumbbell Incline Fly
1 Set x 8 Reps
Dumbbell Incline Fly
1 Set x 10 Reps
Dumbbell Incline Fly
1 Set x 12 Reps
Dumbbell One-Arm Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Fly
3 Sets x 8 Reps
Dumbbell Incline One-Arm Press
3 Sets x 8 Reps
Dumbbell Incline One-Arm Fly
3 Sets x 8 Reps
Bench Push-Up
1 Set x 15 Reps
Push-Up
1 Set x 15 Reps
Day 2
Back
Est. 57 min
9 exercises
Dumbbell Deadlift
5 Sets x 8 Reps
Dumbbell One-Arm Row
5 Sets x 8 Reps
Machine Lat Pulldown
5 Sets x 8 Reps
Dumbbell One-Arm Row (Reverse Grip)
5 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Day 3
Shoulders
Est. 82 min
21 exercises
Dumbbell Seated Shoulder Press
1 Set x 12 Reps
Dumbbell Seated Shoulder Press
1 Set x 10 Reps
Dumbbell Seated Shoulder Press
1 Set x 8 Reps
Dumbbell Seated Shoulder Press
1 Set x 8 Reps
Dumbbell Seated Shoulder Press
1 Set x 10 Reps
Dumbbell Seated Shoulder Press
1 Set x 12 Reps
Dumbbell One-Arm Lateral Raise
1 Set x 10 Reps
Dumbbell One-Arm Front Raise
1 Set x 10 Reps
Dumbbell One-Arm Lateral Raise
1 Set x 10 Reps
Dumbbell One-Arm Front Raise
1 Set x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Upright Row
5 Sets x 10 Reps
Dumbbell Shoulder Press (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
1 Set x 15 Reps
Dumbbell Lateral Raise
1 Set x 15 Reps
Dumbbell One-Arm Front Raise
1 Set x 15 Reps
Dumbbell Bent-Over Raise
1 Set x 15 Reps
Dumbbell Shoulder Shrug
1 Set x 20 Reps
Day 4
Legs
Est. 53 min
13 exercises
Dumbbell Squat
1 Set x 12 Reps
Dumbbell Squat
1 Set x 10 Reps
Dumbbell Squat
1 Set x 8 Reps
Dumbbell Squat
1 Set x 8 Reps
Dumbbell Squat
1 Set x 10 Reps
Dumbbell Squat
1 Set x 12 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 16 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Bodyweight Wall Squat
3 Sets x 8 Reps
Kneeling Hip Extension
3 Sets x 12 Reps
Bodyweight Calf Raise
3 Sets x 10 Reps
Prisoner Squat
1 Set x 20 Reps
Day 5
Arms
Est. 66 min
24 exercises
Dumbbell Seated Bicep Curl
1 Set x 12 Reps
Dumbbell Seated Bicep Curl
1 Set x 10 Reps
Dumbbell Seated Bicep Curl
1 Set x 8 Reps
Dumbbell Seated Bicep Curl
1 Set x 8 Reps
Dumbbell Seated Bicep Curl
1 Set x 10 Reps
Dumbbell Seated Bicep Curl
1 Set x 12 Reps
Dumbbell Seated Tricep Press
1 Set x 12 Reps
Dumbbell Seated Tricep Press
1 Set x 10 Reps
Dumbbell Seated Tricep Press
1 Set x 8 Reps
Dumbbell Seated Tricep Press
1 Set x 8 Reps
Dumbbell Seated Tricep Press
1 Set x 10 Reps
Dumbbell Seated Tricep Press
1 Set x 12 Reps
Dumbbell Hammer Curl
1 Set x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
1 Set x 10 Reps
Dumbbell Reverse Bicep Curl
1 Set x 10 Reps
Dumbbell One-Arm Tricep Extension (Reverse Grip)
1 Set x 10 Reps
Dumbbell One-Arm Incline Curl
1 Set x 8 Reps
Dumbbell One-Arm Tricep Kickback
1 Set x 8 Reps
Dumbbell One-Arm Reverse Preacher Curl
1 Set x 8 Reps
Dumbbell One-Arm Reverse Bench Wrist Curl
1 Set x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
1 Set x 8 Reps
Dumbbell Reverse Bicep Curl
1 Set x 10 Reps
Dumbbell Hammer Curl
1 Set x 10 Reps
Dumbbell Seated Bicep Curl
1 Set x 10 Reps
