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Get Big for Summer
General
Intermediate
Machine strength
Plan Details
The Get Big for Summer routine by justynm17 is a 15 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Day 2 Chest and Bi
Est. 75 min
8 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Barbell Spider Curl
4 Sets x 10 Reps
Day 1
Day 1 Chest and Bi
Est. 75 min
8 exercises
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 5 Reps
Barbell Decline Bench Press
4 Sets x 5 Reps
Dumbbell Bench Press
4 Sets x 5 Reps
Barbell Curl
4 Sets x 5 Reps
Dumbbell Seated Bicep Curl
4 Sets x 5 Reps
EZ Bar Curl
4 Sets x 5 Reps
Dumbbell Preacher Curl
4 Sets x 5 Reps
Day 1
Day 3 Chest and Bi
Est. 74 min
8 exercises
Barbell Bench Press
3 Sets x 20 Reps
Cable Cross-Over
3 Sets x 20 Reps
Dumbbell Incline Fly
3 Sets x 20 Reps
Dumbbell Decline Press
3 Sets x 20 Reps
Barbell Curl
3 Sets x 20 Reps
Dumbbell High Curl
3 Sets x 20 Reps
EZ Bar Close Grip Curl
3 Sets x 20 Reps
Dumbbell Concentration Curl
3 Sets x 20 Reps
Day 2
Day 1 Shoulder and Tri
Est. 75 min
8 exercises
Barbell Shoulder Press
4 Sets x 5 Reps
Dumbbell Seated Arnold Press
4 Sets x 5 Reps
Barbell Upright Row
4 Sets x 5 Reps
Dumbbell Lateral Raise
4 Sets x 5 Reps
Barbell Bench Press (Close Grip)
4 Sets x 5 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
4 Sets x 5 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 5 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 5 Reps
Day 2
Day 2 Shoulder and Tri
Est. 73 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 10 Reps
EZ Bar Incline Tricep Extension
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Barbell Incline Bench Press (Close Grip)
4 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 10 Reps
Day 2
Day 3 Shoulder and Tri
Est. 70 min
8 exercises
Barbell Front Raise
3 Sets x 20 Reps
Dumbbell Bent-Over Raise
3 Sets x 20 Reps
Dumbbell Seated Dublin Press
3 Sets x 20 Reps
Weight Plate Front Raise
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 20 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 20 Reps
Dip
3 Sets x 20 Reps
Day 3
Day 1 Back and Traps
Est. 82 min
9 exercises
Barbell Deadlift
4 Sets x 5 Reps
Dumbbell One-Arm Row
4 Sets x 5 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 5 Reps
Barbell Good Morning
4 Sets x 5 Reps
Pull-Up
4 Sets x 5 Reps
Barbell Shrug
4 Sets x 5 Reps
Dumbbell Shoulder Shrug
4 Sets x 5 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 5 Reps
pinwheel curl
4 Sets x 5 Reps
Day 3
Day 2 Back and Traps
Est. 80 min
9 exercises
Pull-Up
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Reverse Crossover
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Cable Shrug
4 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 10 Reps
Dumbbell One-Arm Reverse Preacher Curl
4 Sets x 10 Reps
Day 3
Day 3 Back and Traps
Est. 67 min
8 exercises
Dumbbell Bent-Over Row
3 Sets x 20 Reps
Cable Rope Lat Pulldown
3 Sets x 20 Reps
Cable One-Arm Seated Row
3 Sets x 20 Reps
Barbell Bent-Over Row
3 Sets x 20 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Cable Shrug
3 Sets x 20 Reps
Cable Reverse Curl
3 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 20 Reps
Day 4
Day 1 Legs
Est. 65 min
7 exercises
Barbell Squat
4 Sets x 5 Reps
Dumbbell Lunge
4 Sets x 5 Reps
Barbell Bulgarian Split Squat
4 Sets x 5 Reps
Machine Leg Press
4 Sets x 5 Reps
Machine Calf Press
4 Sets x 5 Reps
Machine Seated Calf Raise
4 Sets x 5 Reps
Machine Calf Raise
4 Sets x 5 Reps
Day 4
Day 3 Legs
Est. 56 min
7 exercises
Barbell Hack Squat
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Machine Hip Abduction
3 Sets x 20 Reps
Machine Hip Adduction
3 Sets x 20 Reps
Barbell Calf Raise
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Day 4
Day 2 Legs
Est. 61 min
7 exercises
Barbell Front Squat
4 Sets x 10 Reps
Dumbbell Reverse Lunge
4 Sets x 10 Reps
Hack Squat
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Seated Single-Leg Calf Raise
4 Sets x 10 Reps
Day 5
Cadio and Abbs
Est. 70 min
3 exercises
Step Machine
1 Set
Machine Ab Crunch
4 Sets x 25 Reps
Leg Raise
4 Sets x 25 Reps
Day 6
Cadio and Abbs
Est. 73 min
3 exercises
Elliptical Training
1 Set
Cable Side Bend
4 Sets x 25 Reps
Bench Leg Pull-In
4 Sets x 25 Reps
Day 7
Cadio and abbs
Est. 70 min
3 exercises
Rowing
1 Set
Hanging Leg Raise
4 Sets x 25 Reps
Sit-Up
4 Sets x 25 Reps
