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Get Big and That
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Get Big and That routine is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Get Big and That
Routine detail
Mon
PUSH
Est. 0 min
12 exercises
Push-Up
3 Sets x 25 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Leverage Chest Press
5 Sets x 5 Reps
Dumbbell Fly
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Machine Tricep Extension
2 Sets x 16 Reps
Tue
EXTRAS
Est. 0 min
10 exercises
Pull-Up
3 Sets x 8 Reps
Kettlebell Goblet Squat
4 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Plank
3 Sets
Decline Crunch
4 Sets x 25 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Wrist Roller
3 Sets x 25 Reps
Wed
PULL
Est. 0 min
11 exercises
Barbell Deadlift
5 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Cable Reverse Fly
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Cable Reverse Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Spider Curl
4 Sets x 12 Reps
Cable Bicep Curl
1 Set x 32 Reps
Fri
PUSH 2
Est. 0 min
13 exercises
Push-Up
3 Sets x 25 Reps
Barbell Military Press
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Reverse Fly
4 Sets x 12 Reps
Barbell Front Raise
4 Sets x 12 Reps
Smith Machine Shoulder Press
5 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 16 Reps
Dip
4 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Sat
PULL 2
Est. 0 min
10 exercises
Barbell Deadlift
5 Sets x 5 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Concentration Curl
5 Sets x 5 Reps
Barbell Reverse Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Spider Curl
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 16 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Any
ARMS
Est. 0 min
12 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
