Swole Tide GVT - JEFIT

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Swole Tide GVT - JEFIT

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Swole Tide GVT

AUDIO TIP

Bulking

Advanced

Dumbbell

Plan Details

The Swole Tide GVT routine by Wooangy is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Go down for a count of 4. Pause for a count. Explode up. A count of 1. Keep in mind none of this is set in stone. This is just an example and I'm constantly switching in and out different exercises. You should do the same. Modify it to your goals, the lifts you desire, and move days around as needed. This is just to give you an idea.

Routine detail

Day 1

Shoulders & Bis

Est. 0 min

10 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

10 Sets x 10 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

5 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

5 Sets x 12 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

10 Sets x 10 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

5 Sets x 12 Reps

Barbell Wrist Curl (Palms Up) Demonstration

Barbell Wrist Curl (Palms Up)

5 Sets x 10 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 12 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 12 Reps

Jackknife Sit-Up Demonstration

Jackknife Sit-Up

3 Sets x 12 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 3 Reps

Day 2

Legs

Est. 0 min

5 exercises

Barbell Deep Squat Demonstration

Barbell Deep Squat

10 Sets x 10 Reps

Barbell Romanian Deadlift From Deficit Demonstration

Barbell Romanian Deadlift From Deficit

10 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

5 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

5 Sets x 12 Reps

Day 3

Chest & Tris

Est. 0 min

11 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

10 Sets x 10 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

10 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

3 Sets x 8 Reps

Stability Ball Dumbbell Kickback Demonstration

Stability Ball Dumbbell Kickback

3 Sets x 8 Reps

Push-Up Demonstration

Push-Up

5 Sets x 12 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

10 Sets x 10 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 12 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 12 Reps

Jackknife Sit-Up Demonstration

Jackknife Sit-Up

5 Sets x 12 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

5 Sets x 12 Reps

Day 5

Back

Est. 0 min

5 exercises

Rear Pull-Up (Wide Grip) Demonstration

Rear Pull-Up (Wide Grip)

5 Sets x 12 Reps

Barbell Pullover Demonstration

Barbell Pullover

5 Sets x 12 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

10 Sets x 10 Reps

Cable Rope Seated Row Demonstration

Cable Rope Seated Row

5 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

5 Sets x 12 Reps

Day 6

Deadlift & Squats

Est. 0 min

7 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

10 Sets x 10 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

10 Sets x 10 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

5 Sets x 15 Reps

Decline Crunch Demonstration

Decline Crunch

12 Sets x 3 Reps

Leg Raise Demonstration

Leg Raise

12 Sets x 3 Reps

Jackknife Sit-Up Demonstration

Jackknife Sit-Up

12 Sets x 3 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

12 Sets x 3 Reps

Day 7

Chest (or lagging body part)

Est. 0 min

4 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

10 Sets x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

10 Sets x 10 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

5 Sets x 12 Reps

Push-Up Demonstration

Push-Up

5 Sets x 12 Reps

Day 8

Abs 1, 3, 5

Est. 0 min

4 exercises

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 8 Reps

Jackknife Sit-Up Demonstration

Jackknife Sit-Up

3 Sets x 8 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 8 Reps

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

3 Sets x 8 Reps