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My Don’t Be A Bitch Split
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The My Don’t Be A Bitch Split routine by coltonbolin is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Don’t be a pussy get big
Routine detail
Day 1
Chest & Tri’s
Est. 0 min
14 exercises
Barbell Bench Press
1 Set x 12 Reps
Barbell Bench Press
1 Set x 10 Reps
Barbell Bench Press
1 Set x 4 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 50 Reps
Cable Shoulder Extension
4 Sets x 50 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 50 Reps
Cable Cross-Over
4 Sets x 50 Reps
Cable Mid Chest Crossover
4 Sets x 50 Reps
Cable Lower Chest Raise
4 Sets x 50 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Barbell Shrug
4 Sets x 50 Reps
Weighted Tricep Dip
4 Sets x 50 Reps
Decline Crunch
4 Sets x 50 Reps
Day 2
Back & Bi’s
Est. 0 min
13 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
1 Set x 12 Reps
Cable Seated Row
1 Set x 10 Reps
Cable Seated Row
1 Set x 4 Reps
Leverage Machine Iso Row
4 Sets x 50 Reps
Leverage Machine High Row
4 Sets x 50 Reps
Barbell Bent-Over Row
4 Sets x 50 Reps
Preacher Curl Machine
4 Sets x 50 Reps
Cable Reverse Curl
4 Sets x 50 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 50 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 50 Reps
Barbell Behind the Back Shrug
4 Sets x 50 Reps
Decline Crunch
4 Sets x 50 Reps
Day 3
Legs
Est. 0 min
13 exercises
Barbell Squat
3 Sets x 5 Reps
Machine Leg Press
2 Sets x 3 Reps
Machine Seated Calf Raise
4 Sets x 50 Reps
Barbell Bulgarian Split Squat
4 Sets x 50 Reps
Dumbbell Lunge
4 Sets x 50 Reps
Calf Press On Leg Press
4 Sets x 50 Reps
Barbell Romanian Deadlift
4 Sets x 6 Reps
Machine Leg Extension
4 Sets x 50 Reps
Machine Seated Leg Curl
4 Sets x 50 Reps
Machine Single-Leg Extension
4 Sets x 50 Reps
Machine Hip Adduction
4 Sets x 50 Reps
Machine Hip Abduction
4 Sets x 50 Reps
Decline Crunch
4 Sets x 50 Reps
Day 4
Shoulders and forearms
Est. 0 min
12 exercises
Machine Shoulder Press
1 Set x 12 Reps
Machine Shoulder Press
1 Set x 10 Reps
Machine Shoulder Press
1 Set x 4 Reps
Leverage Shoulder Press
3 Sets x 6 Reps
Cable Front Raise
4 Sets x 50 Reps
Cable One-Arm Reverse Curl
4 Sets x 50 Reps
Cable Lateral Raise
4 Sets x 50 Reps
Cable Rope Face Pull
4 Sets x 50 Reps
Cable Upright Row
4 Sets x 50 Reps
Dumbbell One-Arm Reverse Curl
3 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 50 Reps
Bench Weighted Decline Crunch
4 Sets x 50 Reps
