Loading...
Big Deal
Bulking
Intermediate
Machine strength
Plan Details
The Big Deal routine by jandro008 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Best Routine ever...
Routine detail
Day 1
Chest, Triceps and Abs
Est. 50 min
8 exercises
Barbell Incline Bench Press
4 Sets x 10,8,7,6 Reps
Dumbbell Decline Bench Press
3 Sets x 8,7,6 Reps
Cable Flat Bench Fly
3 Sets x 8,7,6 Reps
Dumbbell Seated Press (Palms In)
3 Sets x 8,7,6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10,8,7,6 Reps
Dumbbell One-Arm Wrist Curl
4 Sets x 10,8,7,6 Reps
Cable Side Bend
3 Sets x 20 Reps
Stability Ball Crunch
3 Sets x 20 Reps
Day 2
Back, Biceps and Abs
Est. 53 min
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10,8,7,6 Reps
Cable Seated Row
3 Sets x 8,7,6 Reps
Dumbbell One-Arm Row
3 Sets x 8,7,6 Reps
Machine Reverse Fly
4 Sets x 10,8,7,6 Reps
Dumbbell Alternating Incline Curl
4 Sets x 10,8,7,6 Reps
Dumbbell Hammer Curl
3 Sets x 8,7,6 Reps
Dumbbell Shoulder Shrug
4 Sets x 10,8,7,6 Reps
Back Hyperextension
3 Sets x 10 Reps
Decline Bench Ab Reach
3 Sets x 20 Reps
Day 3
Legs, Shoulders and Abs
Est. 51 min
9 exercises
Machine Leg Press
4 Sets x 10,8,7,6 Reps
Calf Press On Leg Press
4 Sets x 10,8,7,6 Reps
Machine Leg Extension
3 Sets x 8,7,6 Reps
Machine Seated Leg Curl
3 Sets x 8,7,6 Reps
Machine Seated Calf Raise
3 Sets x 8,7,6 Reps
Smith Machine Shoulder Press
4 Sets x 10,8,7,6 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8,7,6 Reps
Leg Pull-In
3 Sets x 20 Reps
Air Bike
3 Sets x 20 Reps
