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Get Bigger
Bulking
Advanced
Dumbbell
Plan Details
The Get Bigger routine by Jens-christianAssarsson is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest Triceps
Est. 58 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
EZ Bar French Press
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Day 2
Back Biceps
Est. 63 min
6 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Chin-Up (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
15 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Day 3
Legs Shoulders
Est. 63 min
8 exercises
Machine Single-Leg Press
2 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Dumbbell Lateral Raise
6 Sets x 8 Reps
Day 4
Chest Triceps
Est. 66 min
7 exercises
Dumbbell Decline Bench Press
5 Sets x 8 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dip
5 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Day 5
Back Biceps
Est. 63 min
6 exercises
Cable Seated Row
3 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Chin-Up (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
15 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Day 6
Legs Shoulders
Est. 61 min
9 exercises
Barbell Squat
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Shoulder Press
2 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Single-Leg Press
2 Sets x 8 Reps
Dumbbell Upright Row
2 Sets x 8 Reps
