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Get Big
Bulking
Intermediate
Dumbbell
Plan Details
The Get Big routine by hollow1367 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Biceps
Est. 94 min
10 exercises
Dumbbell Bench Press
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Dumbbell Fly
4 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Barbell Decline Bench Press
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 15 Reps
Dumbbell Concentration Curl
4 Sets x 15 Reps
Barbell Preacher Curl
4 Sets x 15 Reps
Dumbbell Alternating Incline Curl
4 Sets x 15 Reps
Barbell Curl
4 Sets x 15 Reps
Tue
Shoulders and Triceps
Est. 87 min
10 exercises
Barbell Shoulder Press
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15 Reps
Barbell Deadlift
4 Sets x 15 Reps
Barbell Tricep Extension (Supine)
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Dumbbell Tricep Extension
4 Sets x 15 Reps
Barbell Tricep Extension
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 15 Reps
Wed
Back and Core
Est. 86 min
11 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Pull-Up
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Back Hyperextension
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Decline Crunch
4 Sets x 15 Reps
Crunch
4 Sets x 15 Reps
Plank
4 Sets
Dumbbell Side Bend
4 Sets x 15 Reps
Cross Body Crunch
4 Sets x 15 Reps
Weight Plate Rotation
4 Sets x 15 Reps
Thu
Chest/Tri's/Forearms
Est. 86 min
10 exercises
Barbell Decline Bench Press
4 Sets x 15 Reps
Dumbbell Decline Bench Press
4 Sets x 15 Reps
Dumbbell Decline Fly
4 Sets x 15 Reps
Dip
4 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 15 Reps
Dumbbell Seated Wrist Curl
4 Sets x 15 Reps
Dumbbell Reverse Concentration Curl
4 Sets x 15 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 15 Reps
Cable Wrist Curl
4 Sets x 15 Reps
Fri
LEG DAY
Est. 84 min
10 exercises
Machine Leg Press
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Barbell Squat
4 Sets x 15 Reps
Hip Extension (Standing)
4 Sets x 15 Reps
Glute Kickback (Kneeling)
4 Sets x 15 Reps
Cable Pull Through
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Single-Leg Calf Press
4 Sets x 15 Reps
Barbell Deadlift
4 Sets x 15 Reps
