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Get Shwole on em
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Get Shwole on em routine by Cerric is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This stretch and mobility session was originally designed to follow the first Morning Activation routine previously published to the Jefit community. This session is ideal for an early morning "activation" to loosen up muscle and connective tissue. It can also double as a warm-up prior to a strength workout. I like to think of it as a movement prep that "turns on" the body to either start my day or prepare me for the upcoming workout. The 8 movements are paired as supersets meaning you’ll perform them back to back for 2 sets with minimal rest in between. Perform this session 2-4 x each week - it’s short, sweet and effective! Stay Strong, Michael Wood, CSCS JeFit Team Member
Routine detail
Mon
Upper
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 6 Reps
Barbell Military Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Tue
Lower 1
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 6 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Cable Single-Leg Calf Raise
3 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Wed
Push
Est. 0 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 6,8,10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Lateral Raise
2 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Thu
Pull
Est. 0 min
7 exercises
Cable Rope Face Pull
4 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Band Alternating Bicep Curl
3 Sets x 8 Reps
Fri
(Legs) Lower 2
Est. 0 min
5 exercises
Barbell Squat
4 Sets x 8,10,10,10 Reps
Barbell Single-Leg Squat
4 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 8 Reps
Sat
Ab Circuit 2
Est. 0 min
3 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
V-Up
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 15 Reps
Sat
Ab Circuit 1
Est. 0 min
5 exercises
Hanging Leg Raise
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Treadmill Running
3 Sets
