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Rolling on 10's and 20's
Bulking
Advanced
Machine strength
Plan Details
The Rolling on 10's and 20's routine is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
There is an additional week or 2 added to the program. The final part to this THUS FAR is called "No Days Off" and YES you will be going 11 days straight through some sucky workouts. In addition, your cardio assignments are the same. So no this does not replace cardio... Suck it up buttercups. We have shit to do and shows to win. If you wanted something easy, you would be talking with your Golds Gym trainer by now. ;) Love your silly little faces.
Routine detail
Mon
Chest
Est. 28 min
5 exercises
Barbell Bench Press
10 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 20 Reps
Dip
4 Sets x 10 Reps
Resistance Band Push Ups
4 Sets x 10 Reps
Tue
Back
Est. 37 min
5 exercises
Cable Lat Pulldown (Wide Grip)
10 Sets x 10 Reps
Pull-Up
10 Sets x 10 Reps
Cable One-Arm Seated Row
4 Sets x 20 Reps
Decline Dumbbell Pull Over
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Wed
Legs
Est. 26 min
5 exercises
Smith Machine Hack Squat
10 Sets x 10 Reps
Machine Leg Curl (Prone)
7 Sets x 20,15,10,5,10,15,20 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Barbell Seated Calf Raise
4 Sets x 20 Reps
Machine Leg Extension
7 Sets x 20,15,10,5,10,15,20 Reps
Thu
Shoulders
Est. 58 min
5 exercises
Dumbbell Shoulder Press
4 Sets x 10 Reps
Cable Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise (Stability Ball)
4 Sets x 20 Reps
Machine Reverse Fly
4 Sets x 20 Reps
Barbell Push Press
10 Sets x 10 Reps
Fri
Arms
Est. 46 min
6 exercises
EZ Bar Curl
10 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 20 Reps
Barbell Skull Crusher (Reverse Grip)
10 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Sat
Traps
Est. 44 min
2 exercises
Dumbbell Shoulder Shrug
10 Sets x 10 Reps
Barbell Squat to Upright Row
10 Sets x 15 Reps
Sun
Abs
Est. 6 min
1 exercise
Hanging Knee Raise
3 Sets x 8 Reps
