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ShanakaJayakody
total package
AUTOPLAYAUDIO TIP
Bulking
Intermediate
Dumbbell
Plan Details
The total package routine by ShanakaJayakody is a 3 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.
Day 1
Day 2
Day 9
Day 1
Est time: 88 min
9 exercises
Barbell Squat
Upper Legs
Sets
5
Reps
5
Interval
00:00
Rest Time
02:30
Dumbbell Bench Press
Chest
Sets
4
Reps
10
Interval
00:00
Rest Time
01:15
Dumbbell One-Arm Row
Back
Sets
4
Reps
10
Interval
00:00
Rest Time
01:15
Dumbbell Seated Shoulder Press
Shoulders
Sets
4
Reps
10
Interval
00:00
Rest Time
01:15
Dumbbell Lunge
Upper Legs
Sets
4
Reps
10
Interval
00:00
Rest Time
01:15
Dumbbell Seated Bicep Curl
Biceps
Sets
3
Reps
10
Interval
00:00
Rest Time
01:15
Dumbbell Tricep Extension
Triceps
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Machine Calf Raise
Lower Legs
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Plank
Abs
Sets
5
Reps
8
Interval
00:00
Rest Time
00:45
