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GET YOUR SWOLE ON
Bulking
Advanced
Machine strength
Plan Details
The GET YOUR SWOLE ON routine by Sitaenterprises is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Gorilla
Est. 112 min
10 exercises
Hanging Leg Raise
5 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
5 Sets x 12 Reps
Dumbbell Seated Tricep Press
5 Sets x 12 Reps
Barbell Curl
5 Sets x 12 Reps
Barbell Tricep Extension
5 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
5 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Down)
5 Sets x 12 Reps
Dumbbell Wrist Rotations
5 Sets x 12 Reps
Tue
Atlas
Est. 45 min
5 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Clean Deadlift
5 Sets x 5 Reps
Barbell Clean and Jerk
5 Sets x 5 Reps
Barbell Front Squat
5 Sets x 5 Reps
Pull-Up
5 Sets x 5 Reps
Wed
War Fighter
Est. 92 min
8 exercises
Leverage Incline Chest Press
5 Sets x 12 Reps
Dumbbell Incline Fly
5 Sets x 12 Reps
Barbell Bench Press
5 Sets x 12 Reps
Machine Fly
5 Sets x 12 Reps
Cable Cross-Over
5 Sets x 12 Reps
Cable Lower Chest Raise
5 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
5 Sets x 12 Reps
Thu
Flying Squirrel
Est. 102 min
9 exercises
Machine Ab Crunch
5 Sets x 12 Reps
Leverage Machine High Row
5 Sets x 12 Reps
Leverage Machine Iso Row
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Cable Seated Row
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Back Hyperextension
5 Sets x 12 Reps
Barbell Curl
5 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
5 Sets x 12 Reps
Fri
Pauldrons
Est. 75 min
7 exercises
Rotary Torso Machine
5 Sets x 12 Reps
Leverage Shoulder Press
5 Sets x 12 Reps
Machine Deltoid Raise
5 Sets x 12 Reps
Machine Reverse Fly
5 Sets x 12 Reps
Cable Upright Row
5 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 12 Reps
Shoulder Complex
5 Sets x 12 Reps
