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gains my diggity dawg
AUDIO TIP
Bulking
Advanced
None
Plan Details
The gains my diggity dawg routine by jacobblair1215 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Wed
Legs
Est. 0 min
6 exercises
Hack Squat
4 Sets x 12,10,10,10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Seated Calf Raise
4 Sets x 25,25,25,23 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Thu
Push
Est. 0 min
8 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 10,12,12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12,12,13 Reps
Leverage Decline Chest Press
3 Sets x 12,12,10 Reps
Dip
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Fri
Pull
Est. 0 min
9 exercises
Cable Seated Row
4 Sets x 8,8,8,12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 12,15,15 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 20,15,15 Reps
Cable Lateral Raise
3 Sets x 15,12,12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Sat
Upper 1
Est. 0 min
7 exercises
Smith Machine Incline Bench Press
4 Sets x 15,6,6,6 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell JM Press
3 Sets x 8,10,10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 15,12,12 Reps
Dumbbell Incline Curl
3 Sets x 12,15,15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12,12,13 Reps
Sun
Upper 2
Est. 0 min
7 exercises
Smith Machine Bent-Over Row
2 Sets x 12 Reps
Dumbbell Incline Bench Press
2 Sets x 12 Reps
Dumbbell Shoulder Press (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12,8,8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12,12,10 Reps
Preacher Curl Machine
2 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
