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Enter the Dumbbell Bodybuilding Routine Bruce Lee's
by Toucher_Couler27
9 athletes joined
Program Description
here is Bruce Lee's first legendary bodybuilding training program in 1965. according to some sources he used this program for around 2-3 months before moving on to the next one that you had on the application. His program was very much based on the arms and forearms. bruce lee always keep the same philosophy of 3 bodybuilding workouts per week. coupled with cardiovascular training, flexibility training and daily martial training. don't forget you can follow the same training program but you can obtain different results. Every human is different.
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
Mar 19, 2024 10:15
Last Edited
Jun 02, 2024 08:02
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Week 1
1 / 8 Weeks
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
French Press
4 Sets
6 Reps
@8
3
Incline Curl (Dumbbell)
4 Sets
6 Reps
4
Concentration Curl
4 Sets
6 Reps
@8
5
Push Up
3 Sets
10 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@8.5
7
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@8
8
Bicep Curl (Dumbbell)
3 Sets
@10
9
Reverse Wrist Curl (Barbell)
3 Sets
6 Reps
@9
10
Wrist Curls
4 Sets
@10
11
Reverse Wrist Curl (Dumbbell)
3 Sets
@10
12
Sit Up
5 Sets
12 Reps
@9.5
13
Calf Raise (Bodyweight)
5 Sets
20 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
French Press
4 Sets
6 Reps
@8
3
Incline Curl (Dumbbell)
4 Sets
6 Reps
4
Concentration Curl
4 Sets
6 Reps
@8
5
Push Up
3 Sets
10 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@8.5
7
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@8
8
Bicep Curl (Dumbbell)
3 Sets
@10
9
Reverse Wrist Curl (Barbell)
3 Sets
6 Reps
@9
10
Wrist Curls
4 Sets
@10
11
Reverse Wrist Curl (Dumbbell)
3 Sets
@10
12
Sit Up
5 Sets
12 Reps
@9.5
13
Calf Raise (Bodyweight)
5 Sets
20 Reps
@9
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
French Press
4 Sets
6 Reps
@8
3
Incline Curl (Dumbbell)
4 Sets
6 Reps
4
Concentration Curl
4 Sets
6 Reps
@8
5
Push Up
3 Sets
10 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@8.5
7
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@8
8
Bicep Curl (Dumbbell)
3 Sets
@10
9
Reverse Wrist Curl (Barbell)
3 Sets
6 Reps
@9
10
Wrist Curls
4 Sets
@10
11
Reverse Wrist Curl (Dumbbell)
3 Sets
@10
12
Sit Up
5 Sets
12 Reps
@9.5
13
Calf Raise (Bodyweight)
5 Sets
20 Reps
@9
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
French Press
4 Sets
6 Reps
@8
3
Incline Curl (Dumbbell)
4 Sets
6 Reps
4
Concentration Curl
4 Sets
6 Reps
@8
5
Push Up
3 Sets
10 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@8.5
7
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@8
8
Bicep Curl (Dumbbell)
3 Sets
@10
9
Reverse Wrist Curl (Barbell)
3 Sets
6 Reps
@9
10
Wrist Curls
4 Sets
@10
11
Reverse Wrist Curl (Dumbbell)
3 Sets
@10
12
Sit Up
5 Sets
12 Reps
@9.5
13
Calf Raise (Bodyweight)
5 Sets
20 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
French Press
4 Sets
6 Reps
@8
3
Incline Curl (Dumbbell)
4 Sets
6 Reps
4
Concentration Curl
4 Sets
6 Reps
@8
5
Push Up
3 Sets
10 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@8.5
7
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@8
8
Bicep Curl (Dumbbell)
3 Sets
@10
9
Reverse Wrist Curl (Barbell)
3 Sets
6 Reps
@9
10
Wrist Curls
4 Sets
@10
11
Reverse Wrist Curl (Dumbbell)
3 Sets
@10
12
Sit Up
5 Sets
12 Reps
@9.5
13
Calf Raise (Bodyweight)
5 Sets
20 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
French Press
4 Sets
6 Reps
@8
3
Incline Curl (Dumbbell)
4 Sets
6 Reps
4
Concentration Curl
4 Sets
6 Reps
@8
5
Push Up
3 Sets
10 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@8.5
7
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@8
8
Bicep Curl (Dumbbell)
3 Sets
@10
9
Reverse Wrist Curl (Barbell)
3 Sets
6 Reps
@9
10
Wrist Curls
4 Sets
@10
11
Reverse Wrist Curl (Dumbbell)
3 Sets
@10
12
Sit Up
5 Sets
12 Reps
@9.5
13
Calf Raise (Bodyweight)
5 Sets
20 Reps
@9
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
French Press
4 Sets
6 Reps
@8
3
Incline Curl (Dumbbell)
4 Sets
6 Reps
4
Concentration Curl
4 Sets
6 Reps
@8
5
Push Up
3 Sets
10 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@8.5
7
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@8
8
Bicep Curl (Dumbbell)
3 Sets
@10
9
Reverse Wrist Curl (Barbell)
3 Sets
6 Reps
@9
10
Wrist Curls
4 Sets
@10
11
Reverse Wrist Curl (Dumbbell)
3 Sets
@10
12
Sit Up
5 Sets
12 Reps
@9.5
13
Calf Raise (Bodyweight)
5 Sets
20 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
French Press
4 Sets
6 Reps
@8
3
Incline Curl (Dumbbell)
4 Sets
6 Reps
4
Concentration Curl
4 Sets
6 Reps
@8
5
Push Up
3 Sets
10 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@8.5
7
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@8
8
Bicep Curl (Dumbbell)
3 Sets
@10
9
Reverse Wrist Curl (Barbell)
3 Sets
6 Reps
@9
10
Wrist Curls
4 Sets
@10
11
Reverse Wrist Curl (Dumbbell)
3 Sets
@10
12
Sit Up
5 Sets
12 Reps
@9.5
13
Calf Raise (Bodyweight)
5 Sets
20 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
French Press
4 Sets
6 Reps
@8
3
Incline Curl (Dumbbell)
4 Sets
6 Reps
4
Concentration Curl
4 Sets
6 Reps
@8
5
Push Up
3 Sets
10 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@8.5
7
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@8
8
Bicep Curl (Dumbbell)
3 Sets
@10
9
Reverse Wrist Curl (Barbell)
3 Sets
6 Reps
@9
10
Wrist Curls
4 Sets
@10
11
Reverse Wrist Curl (Dumbbell)
3 Sets
@10
12
Sit Up
5 Sets
12 Reps
@9.5
13
Calf Raise (Bodyweight)
5 Sets
20 Reps
@9
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
French Press
4 Sets
6 Reps
@8
3
Incline Curl (Dumbbell)
4 Sets
6 Reps
4
Concentration Curl
4 Sets
6 Reps
@8
5
Push Up
3 Sets
10 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@8.5
7
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@8
8
Bicep Curl (Dumbbell)
3 Sets
@10
9
Reverse Wrist Curl (Barbell)
3 Sets
6 Reps
@9
10
Wrist Curls
4 Sets
@10
11
Reverse Wrist Curl (Dumbbell)
3 Sets
@10
12
Sit Up
5 Sets
12 Reps
@9.5
13
Calf Raise (Bodyweight)
5 Sets
20 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
French Press
4 Sets
6 Reps
@8
3
Incline Curl (Dumbbell)
4 Sets
6 Reps
4
Concentration Curl
4 Sets
6 Reps
@8
5
Push Up
3 Sets
10 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@8.5
7
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@8
8
Bicep Curl (Dumbbell)
3 Sets
@10
9
Reverse Wrist Curl (Barbell)
3 Sets
6 Reps
@9
10
Wrist Curls
4 Sets
@10
11
Reverse Wrist Curl (Dumbbell)
3 Sets
@10
12
Sit Up
5 Sets
12 Reps
@9.5
13
Calf Raise (Bodyweight)
5 Sets
20 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
French Press
4 Sets
6 Reps
@8
3
Incline Curl (Dumbbell)
4 Sets
6 Reps
4
Concentration Curl
4 Sets
6 Reps
@8
5
Push Up
3 Sets
10 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@8.5
7
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@8
8
Bicep Curl (Dumbbell)
3 Sets
@10
9
Reverse Wrist Curl (Barbell)
3 Sets
6 Reps
@9
10
Wrist Curls
4 Sets
@10
11
Reverse Wrist Curl (Dumbbell)
3 Sets
@10
12
Sit Up
5 Sets
12 Reps
@9.5
13
Calf Raise (Bodyweight)
5 Sets
20 Reps
@9
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
French Press
4 Sets
6 Reps
@8
3
Incline Curl (Dumbbell)
4 Sets
6 Reps
4
Concentration Curl
4 Sets
6 Reps
@8
5
Push Up
3 Sets
10 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@8.5
7
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@8
8
Bicep Curl (Dumbbell)
3 Sets
@10
9
Reverse Wrist Curl (Barbell)
3 Sets
6 Reps
@9
10
Wrist Curls
4 Sets
@10
11
Reverse Wrist Curl (Dumbbell)
3 Sets
@10
12
Sit Up
5 Sets
12 Reps
@9.5
13
Calf Raise (Bodyweight)
5 Sets
20 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
French Press
4 Sets
6 Reps
@8
3
Incline Curl (Dumbbell)
4 Sets
6 Reps
4
Concentration Curl
4 Sets
6 Reps
@8
5
Push Up
3 Sets
10 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@8.5
7
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@8
8
Bicep Curl (Dumbbell)
3 Sets
@10
9
Reverse Wrist Curl (Barbell)
3 Sets
6 Reps
@9
10
Wrist Curls
4 Sets
@10
11
Reverse Wrist Curl (Dumbbell)
3 Sets
@10
12
Sit Up
5 Sets
12 Reps
@9.5
13
Calf Raise (Bodyweight)
5 Sets
20 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
French Press
4 Sets
6 Reps
@8
3
Incline Curl (Dumbbell)
4 Sets
6 Reps
4
Concentration Curl
4 Sets
6 Reps
@8
5
Push Up
3 Sets
10 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@8.5
7
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@8
8
Bicep Curl (Dumbbell)
3 Sets
@10
9
Reverse Wrist Curl (Barbell)
3 Sets
6 Reps
@9
10
Wrist Curls
4 Sets
@10
11
Reverse Wrist Curl (Dumbbell)
3 Sets
@10
12
Sit Up
5 Sets
12 Reps
@9.5
13
Calf Raise (Bodyweight)
5 Sets
20 Reps
@9
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
French Press
4 Sets
6 Reps
@8
3
Incline Curl (Dumbbell)
4 Sets
6 Reps
4
Concentration Curl
4 Sets
6 Reps
@8
5
Push Up
3 Sets
10 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@8.5
7
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@8
8
Bicep Curl (Dumbbell)
3 Sets
@10
9
Reverse Wrist Curl (Barbell)
3 Sets
6 Reps
@9
10
Wrist Curls
4 Sets
@10
11
Reverse Wrist Curl (Dumbbell)
3 Sets
@10
12
Sit Up
5 Sets
12 Reps
@9.5
13
Calf Raise (Bodyweight)
5 Sets
20 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
French Press
4 Sets
6 Reps
@8
3
Incline Curl (Dumbbell)
4 Sets
6 Reps
4
Concentration Curl
4 Sets
6 Reps
@8
5
Push Up
3 Sets
10 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@8.5
7
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@8
8
Bicep Curl (Dumbbell)
3 Sets
@10
9
Reverse Wrist Curl (Barbell)
3 Sets
6 Reps
@9
10
Wrist Curls
4 Sets
@10
11
Reverse Wrist Curl (Dumbbell)
3 Sets
@10
12
Sit Up
5 Sets
12 Reps
@9.5
13
Calf Raise (Bodyweight)
5 Sets
20 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
French Press
4 Sets
6 Reps
@8
3
Incline Curl (Dumbbell)
4 Sets
6 Reps
4
Concentration Curl
4 Sets
6 Reps
@8
5
Push Up
3 Sets
10 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@8.5
7
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@8
8
Bicep Curl (Dumbbell)
3 Sets
@10
9
Reverse Wrist Curl (Barbell)
3 Sets
6 Reps
@9
10
Wrist Curls
4 Sets
@10
11
Reverse Wrist Curl (Dumbbell)
3 Sets
@10
12
Sit Up
5 Sets
12 Reps
@9.5
13
Calf Raise (Bodyweight)
5 Sets
20 Reps
@9
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
French Press
4 Sets
6 Reps
@8
3
Incline Curl (Dumbbell)
4 Sets
6 Reps
4
Concentration Curl
4 Sets
6 Reps
@8
5
Push Up
3 Sets
10 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@8.5
7
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@8
8
Bicep Curl (Dumbbell)
3 Sets
@10
9
Reverse Wrist Curl (Barbell)
3 Sets
6 Reps
@9
10
Wrist Curls
4 Sets
@10
11
Reverse Wrist Curl (Dumbbell)
3 Sets
@10
12
Sit Up
5 Sets
12 Reps
@9.5
13
Calf Raise (Bodyweight)
5 Sets
20 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
French Press
4 Sets
6 Reps
@8
3
Incline Curl (Dumbbell)
4 Sets
6 Reps
4
Concentration Curl
4 Sets
6 Reps
@8
5
Push Up
3 Sets
10 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@8.5
7
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@8
8
Bicep Curl (Dumbbell)
3 Sets
@10
9
Reverse Wrist Curl (Barbell)
3 Sets
6 Reps
@9
10
Wrist Curls
4 Sets
@10
11
Reverse Wrist Curl (Dumbbell)
3 Sets
@10
12
Sit Up
5 Sets
12 Reps
@9.5
13
Calf Raise (Bodyweight)
5 Sets
20 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
French Press
4 Sets
6 Reps
@8
3
Incline Curl (Dumbbell)
4 Sets
6 Reps
4
Concentration Curl
4 Sets
6 Reps
@8
5
Push Up
3 Sets
10 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@8.5
7
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@8
8
Bicep Curl (Dumbbell)
3 Sets
@10
9
Reverse Wrist Curl (Barbell)
3 Sets
6 Reps
@9
10
Wrist Curls
4 Sets
@10
11
Reverse Wrist Curl (Dumbbell)
3 Sets
@10
12
Sit Up
5 Sets
12 Reps
@9.5
13
Calf Raise (Bodyweight)
5 Sets
20 Reps
@9
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
French Press
4 Sets
6 Reps
@8
3
Incline Curl (Dumbbell)
4 Sets
6 Reps
4
Concentration Curl
4 Sets
6 Reps
@8
5
Push Up
3 Sets
10 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@8.5
7
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@8
8
Bicep Curl (Dumbbell)
3 Sets
@10
9
Reverse Wrist Curl (Barbell)
3 Sets
6 Reps
@9
10
Wrist Curls
4 Sets
@10
11
Reverse Wrist Curl (Dumbbell)
3 Sets
@10
12
Sit Up
5 Sets
12 Reps
@9.5
13
Calf Raise (Bodyweight)
5 Sets
20 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
French Press
4 Sets
6 Reps
@8
3
Incline Curl (Dumbbell)
4 Sets
6 Reps
4
Concentration Curl
4 Sets
6 Reps
@8
5
Push Up
3 Sets
10 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@8.5
7
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@8
8
Bicep Curl (Dumbbell)
3 Sets
@10
9
Reverse Wrist Curl (Barbell)
3 Sets
6 Reps
@9
10
Wrist Curls
4 Sets
@10
11
Reverse Wrist Curl (Dumbbell)
3 Sets
@10
12
Sit Up
5 Sets
12 Reps
@9.5
13
Calf Raise (Bodyweight)
5 Sets
20 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
French Press
4 Sets
6 Reps
@8
3
Incline Curl (Dumbbell)
4 Sets
6 Reps
4
Concentration Curl
4 Sets
6 Reps
@8
5
Push Up
3 Sets
10 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@8.5
7
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@8
8
Bicep Curl (Dumbbell)
3 Sets
@10
9
Reverse Wrist Curl (Barbell)
3 Sets
6 Reps
@9
10
Wrist Curls
4 Sets
@10
11
Reverse Wrist Curl (Dumbbell)
3 Sets
@10
12
Sit Up
5 Sets
12 Reps
@9.5
13
Calf Raise (Bodyweight)
5 Sets
20 Reps
@9