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DC
Bulking
Advanced
Barbell
Plan Details
The DC routine by Jimzly is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Increase Strength & Size
Routine detail
Day 1
Chest & Bicep
Est. 43 min
6 exercises
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Curl
10 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Day 2
Shoulder & Tricep
Est. 34 min
7 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Rear Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Day 3
Legs & Core
Est. 32 min
4 exercises
Barbell Clean
4 Sets x 4 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Weighted Crunch
4 Sets x 8 Reps
Barbell Single-Leg Squat
4 Sets x 4 Reps
Day 4
Back
Est. 36 min
6 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 8 Reps
Weighted Pull-Up
4 Sets x 6 Reps
