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best of the best
Bulking
Advanced
Barbell
Plan Details
The best of the best routine by justinjayjohnson is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
I found every famous bodybuilders body part that they're known for and combined them all into one ridiculous training program
Routine detail
Mon
chest
Est. 95 min
8 exercises
Barbell Bench Press
5 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Bench Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Fly
5 Sets x 10 Reps
Dip
5 Sets x 10 Reps
Dumbbell Pullover
5 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Tue
back
Est. 240 min
8 exercises
Cable V Bar Pulldown
4 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Trap Bar Deadlifts
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 2099 Reps
Wed
shoulders
Est. 81 min
12 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Military Press (Seated)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Thu
off
Est. 0 min
0 exercises
This day is empty
Thu
Legs
Est. 125 min
8 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Elliptical Training
3 Sets
Fri
Arms
Est. 79 min
12 exercises
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Any
abs/cardio- morning
Est. 65 min
9 exercises
Plank
2 Sets
Side Bridge
2 Sets
Stability Ball Crunch
2 Sets x 20 Reps
Stability Ball Pull-In
2 Sets x 20 Reps
Stability Ball Jack Knife Push-Up
2 Sets x 20 Reps
Cable Wood Chop
2 Sets x 10 Reps
Cable Reverse Wood Chop
2 Sets x 10 Reps
Treadmill Running
3 Sets
Elliptical Training
3 Sets
Any
fun day - in building
Est. 59 min
9 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
