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Joe DiRoma BB Phase 1
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Joe DiRoma BB Phase 1 routine by jmorg714 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest & Triceps
Est. 82 min
14 exercises
Barbell Incline Bench Press
1 Set x 12 Reps
Barbell Incline Bench Press
1 Set x 10 Reps
Barbell Incline Bench Press
2 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Bench Press
1 Set x 10 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Dumbbell Bench Press
1 Set x 6 Reps
Dumbbell Bench Press
1 Set x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Barbell Tricep Press (Supine)
4 Sets x 10 Reps
EZ Bar French Press
4 Sets x 10 Reps
Cable Tricep Kickback
4 Sets x 10 Reps
Tue
Back & Hamstrings
Est. 66 min
8 exercises
Machine Lat Pullover
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Rope Deltoid Row
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Thu
Shoulders, Biceps, & Forearms
Est. 84 min
11 exercises
Cable Lateral Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 10 Reps
Cable Standing Curl
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 10 Reps
Fri
Quads & Abs
Est. 69 min
11 exercises
Barbell Squat
2 Sets x 20 Reps
Barbell Squat
1 Set x 15 Reps
Barbell Squat
1 Set x 12 Reps
Barbell Squat
1 Set x 10 Reps
Machine Leg Press
1 Set x 20 Reps
Machine Leg Press
2 Sets x 15 Reps
Machine Leg Press
1 Set x 12 Reps
Hack Squat
3 Sets x 15 Reps
Dumbbell Walking Lunge
3 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 25 Reps
