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GETTING RIPPED 2K17
Bulking
Advanced
Machine strength
Plan Details
The GETTING RIPPED 2K17 routine by jakedawes08 is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
BICEPS + BACK
Est. 98 min
13 exercises
Barbell Curl
3 Sets x 12 Reps
Dumbbell Zottman Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Day 2
ABS + SHOULDERS
Est. 89 min
14 exercises
Crunch
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Jackknife Sit-Up
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Deep Push-Up
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Day 3
CHEST + TRICEPS
Est. 80 min
13 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Day 4
LEG DAY
Est. 81 min
12 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
