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Get big.
Bulking
Advanced
Dumbbell
Plan Details
The Get big. routine by Thomas Damborg is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest
Est. 52 min
5 exercises
Dumbbell Pullover
3 Sets x 20 Reps
Barbell Decline Bench Press
3 Sets x 20 Reps
Barbell Bench Press
3 Sets x 20 Reps
Dumbbell Incline Fly
3 Sets x 20 Reps
Dumbbell Incline One Arm Hammer Press
3 Sets x 20 Reps
Tue
Biceps/triceps
Est. 82 min
9 exercises
Dumbbell Concentration Curl
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Preacher Curl
4 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Tricep Kickback
3 Sets x 20 Reps
Dumbbell Tricep Extension
3 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 20 Reps
Wed
Legs
Est. 50 min
6 exercises
Machine Leg Extension
3 Sets x 17 Reps
Barbell Deep Squat
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 20 Reps
Machine Leg Press
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Thu
Back
Est. 43 min
6 exercises
Barbell pull ups
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 13 Reps
Cable Seated Row
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Fri
shoulders
Est. 46 min
6 exercises
Dumbbell Seated Arnold Press
3 Sets x 13 Reps
Barbell Military Press (Seated)
3 Sets x 13 Reps
Dumbbell Shoulder Shrug
3 Sets x 13 Reps
Barbell Military Press
3 Sets x 13 Reps
Dumbbell Lateral Raise
3 Sets x 13 Reps
Cable Upright Row
3 Sets x 13 Reps
Sat
Cardio
Est. 63 min
2 exercises
Walking
1 Set
Elliptical Training
1 Set
Sun
Cardio
Est. 63 min
2 exercises
Walking
1 Set
Elliptical Training
1 Set
