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Mega-Pump
Bulking
Advanced
Barbell
Plan Details
The Mega-Pump routine by GriffStrong is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Overtraining to gain size and strength is what this program is all about. Push yourself like never before.
Routine detail
Mon
Shoulders / Biceps
Est. 240 min
12 exercises
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Shoulder Press
11 Sets x 2147483647 Reps
Barbell Upright Row
5 Sets x 10,12333,12333,12333,12333 Reps
Weight Plate Front Raise
3 Sets x 15 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Dumbbell Reverse Fly
4 Sets x 15 Reps
Smith Machine Shrug
6 Sets x 10 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Tue
Cardio / Legs
Est. 240 min
13 exercises
Step Machine
1 Set
Barbell Squat
9 Sets x 1054444444 Reps
Machine Leg Press
5 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Hack Squat
4 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Kettlebell Goblet Squat
5 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
One Leg Tibialis Raises
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Cable Hip Abduction
4 Sets x 10 Reps
Glute Kickback
5 Sets x 10 Reps
Hip Abduction
4 Sets x 10 Reps
Wed
Back / Triceps
Est. 240 min
11 exercises
Pull-Up
4 Sets x 20171412 Reps
Barbell Deadlift
7 Sets x 10864444 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Rope Seated Row
4 Sets x 12 Reps
T Bar Row
4 Sets x 8 Reps
Back Hyperextension
6 Sets x 15 Reps
Weighted Tricep Dip
4 Sets x 151086 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 12 Reps
EZ Bar Incline Tricep Extension
4 Sets x 12 Reps
Thu
Cardio / Chest
Est. 240 min
6 exercises
Step Machine
1 Set
Barbell Incline Bench Press
11 Sets x 2147483647 Reps
Dumbbell Bench Press
7 Sets x 2147483647 Reps
Dumbbell Incline Fly
6 Sets x 555101010 Reps
Dumbbell Pullover
4 Sets x 15 Reps
Barbell Bench Press
4 Sets x 45352515 Reps
Fri
Lats / Biceps / Triceps / Forearms / Hamstrings / Calves
Est. 112 min
16 exercises
Wide Neutral Distant Cable Pull Down
3 Sets x 10 Reps
Overhand Cable Pull Down
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Preacher Curl
3 Sets x 12 Reps
"21s"
3 Sets x 21 Reps
Pull-Up (Hammer Grip)
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Wrist Curl
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
Dumbbell Seated Wrist Curl (Neutral Grip)
3 Sets x 12 Reps
Wrist Roller
4 Sets x 1 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 12 Reps
Double Tibialis Raises
3 Sets x 12 Reps
Hack Single-Leg Calf Raise
3 Sets x 12 Reps
Any
Mon: Abs
Est. 12 min
3 exercises
Weighted Leg Raises
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Any
Thurs: Abs
Est. 13 min
3 exercises
Windshield Wipers
4 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Hanging Knee Raise Rotation
3 Sets x 12 Reps
