APSC
Bulking
Beginner
Dumbbell
Plan Details
The APSC routine by ayushpsc is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Triceps
Est. 20 min
3 exercises
Elevated Push-Up
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Tue
Biceps
Est. 15 min
2 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Wed
Triceps
Est. 35 min
5 exercises
Dumbbell Tricep Extension
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Thu
Back
Est. 29 min
4 exercises
T Bar Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Fri
Legs
Est. 34 min
5 exercises
Barbell Squat
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Ankle Circles
3 Sets x 10 Reps
Wall Calf Stretch
3 Sets x 10 Reps
Sat
Shoulders and Forearms
Est. 49 min
7 exercises
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 10 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Sun
Abs
Est. 44 min
7 exercises
Leg Raise
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 10 Reps
Leg Pull-In
3 Sets x 10 Reps
Sit-Up
3 Sets x 10 Reps
