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Swole
Bulking
Advanced
Machine strength
Plan Details
The Swole routine by jdkmfire is a 2 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Arms
Est. 53 min
19 exercises
Dumbbell Seated Tricep Press
15 Sets x 3,4,5,6,7,3,4,5,6,7,3,4,5,6,7 Reps
Dumbbell Incline Curl
15 Sets x 3,4,5,6,7,3,4,5,6,7,3,4,5,6,7 Reps
Cable Tricep Pushdown (Rope)
15 Sets x 3,4,5,6,7,3,4,5,6,7,3,4,5,6,7 Reps
Cable Rope Hammer Curl
15 Sets x 3,4,5,6,7,3,4,5,6,7,3,4,5,6,7 Reps
Barbell Tricep Extension
15 Sets x 3,4,5,6,7,3,4,5,6,7,3,4,5,6,7 Reps
Cable Rope Overhead Tricep Extension
15 Sets x 3,4,5,6,7,3,4,5,6,7,3,4,5,6,7 Reps
Barbell Curl
15 Sets x 3,4,5,6,7,3,4,5,6,7,3,4,5,6,7 Reps
Dip
15 Sets x 3,4,5,6,7,3,4,5,6,7,3,4,5,6,7 Reps
Cable Reverse Curl
15 Sets x 3,4,5,6,7,3,4,5,6,7,3,4,5,6,7 Reps
Dumbbell Tricep Extension
15 Sets x 3,4,5,6,7,3,4,5,6,7,3,4,5,6,7 Reps
Dumbbell Incline Bench Press
15 Sets x 3,4,5,6,7,3,4,5,6,7,3,4,5,6,7 Reps
Pull-Up
15 Sets x 3,4,5,6,7,3,4,5,6,7,3,4,5,6,7 Reps
Cable One-Arm Bicep Curl
15 Sets x 3,4,5,6,7,3,4,5,6,7,3,4,5,6,7 Reps
Cable Shoulder Extension
15 Sets x 3,4,5,6,7,3,4,5,6,7,3,4,5,6,7 Reps
Machine Tricep Extension
15 Sets x 3,4,5,6,7,3,4,5,6,7,3,4,5,6,7 Reps
Dumbbell One-Arm Preacher Curl
15 Sets x 3,4,5,6,7,3,4,5,6,7,3,4,5,6,7 Reps
Barbell Tricep Extension (Supine)
15 Sets x 3,4,5,6,7,3,4,5,6,7,3,4,5,6,7 Reps
Cable Dual Overhead Curl
15 Sets x 3,4,5,6,7,3,4,5,6,7,3,4,5,6,7 Reps
Dumbbell One-Arm Tricep Kickback
15 Sets x 3,4,5,6,7,3,4,5,6,7,3,4,5,6,7 Reps
Day 2
Shoulders
Est. 45 min
30 exercises
Barbell Clean and Jerk
1 Set
Dumbbell Seated Shoulder Press
1 Set
Dumbbell Lateral Raise
1 Set
Barbell Upright Row
1 Set
Dumbbell One-Arm Front Raise
1 Set
Dumbbell Shoulder Shrug
1 Set
Dumbbell Seated Arnold Press
1 Set
Machine Shoulder Press
1 Set
Dumbbell Bent-Over Raise
1 Set
Dumbbell Reverse Fly
1 Set
Cable Upright Row
1 Set
Cable Deltoid Raise
1 Set
Cable Shrug
1 Set
Cable Front Raise
1 Set
Cable Lateral Raise
1 Set
Cable Internal Rotation
1 Set
Cable External Rotation
1 Set
Cable Rope Face Pull
1 Set
Cable Reverse Fly
1 Set
Calf Machine Shoulder Shrug
1 Set
Cable Rope Deltoid Row
1 Set
Cable One-Arm Reverse Fly
1 Set
Dumbbell Rear Deltoid Row
1 Set
Machine Reverse Fly
1 Set
Machine Deltoid Raise
1 Set
Cable Rear Lateral Raise
1 Set
Cable Rope Row to Neck
1 Set
Barbell Incline Shoulder Raise
1 Set
Shoulder Stretch
1 Set
Handstand Push-Up
1 Set
