Get swole!!

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Get swole!! - JEFIT

General

Advanced

Barbell

Plan Details

The Get swole!! routine by Miguel ANGEL ORTIZ is a 18 day workout plan. It is an advanced level plan to achieve general fitness goals.

5week strength training cycle 1week off then repeat nOne bodypart a workout, Wensday and Saturday off

Routine detail

Mon

BACK

Est. 63 min

7 exercises

Barbell Deadlift

7 Sets x 8 Reps

Back Hyperextension

3 Sets x 10 Reps

Barbell Bent-Over Row

3 Sets x 10 Reps

Dumbbell One-Arm Row

3 Sets x 10 Reps

Cable Seated Row

3 Sets x 10 Reps

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Tue

CHEST

Est. 64 min

7 exercises

Barbell Bench Press

7 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Barbell Incline Bench Press

3 Sets x 10 Reps

Barbell Decline Bench Press

3 Sets x 10 Reps

Dumbbell Pullover

3 Sets x 10 Reps

Machine Fly

3 Sets x 10 Reps

Cable Cross-Over

3 Sets x 10 Reps

Thu

LEGS

Est. 62 min

7 exercises

Barbell Squat

7 Sets x 8 Reps

Machine Leg Press

3 Sets x 10 Reps

Machine Leg Extension

3 Sets x 10 Reps

Barbell Stiff-Leg Deadlift

3 Sets x 10 Reps

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Machine Calf Raise

3 Sets x 10 Reps

Machine Seated Calf Raise

3 Sets x 10 Reps

Fri

ARMS

Est. 86 min

8 exercises

Barbell Bench Press (Close Grip)

7 Sets x 8 Reps

Barbell Tricep Extension (Supine)

3 Sets x 10 Reps

Barbell Seated Tricep Extension

3 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback

3 Sets x 10 Reps

Barbell Curl

7 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Dumbbell One-Arm Preacher Curl

3 Sets x 10 Reps

Dumbbell Concentration Curl

3 Sets x 10 Reps

Sun

SHOULDERS

Est. 62 min

7 exercises

Barbell Shoulder Press

7 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Barbell Upright Row

3 Sets x 10 Reps

Barbell Shrug

3 Sets x 10 Reps

Dumbbell Lateral Raise

3 Sets x 10 Reps

Dumbbell Bent-Over Raise

3 Sets x 10 Reps

Machine Reverse Fly

3 Sets x 10 Reps

Any

BACK & TRICEP

Est. 127 min

11 exercises

Barbell Deadlift

7 Sets x 5 Reps

Barbell Bench Press (Close Grip)

7 Sets x 5 Reps

Barbell Tricep Extension

3 Sets x 12 Reps

Back Hyperextension

3 Sets x 30 Reps

Barbell Seated Tricep Extension

3 Sets x 12 Reps

Barbell Bent-Over Row

3 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback

3 Sets x 30 Reps

Dumbbell One-Arm Row

3 Sets x 12 Reps

Cable Seated Row

3 Sets x 30 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 30 Reps

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 30 Reps

Any

LEG & SHOULDERS

Est. 142 min

14 exercises

Barbell Squat

7 Sets x 5 Reps

Barbell Military Press

7 Sets x 5 Reps

Machine Leg Press

3 Sets x 12 Reps

Dumbbell Seated Shoulder Press

3 Sets x 12 Reps

Machine Leg Extension

3 Sets x 12 Reps

Barbell Upright Row

3 Sets x 12 Reps

Barbell Stiff-Leg Deadlift

3 Sets x 12 Reps

Barbell Shrug

3 Sets x 12 Reps

Machine Leg Curl (Prone)

3 Sets x 30 Reps

Dumbbell Lateral Raise

3 Sets x 30 Reps

Machine Calf Raise

3 Sets x 12 Reps

Machine Reverse Fly

3 Sets x 12 Reps

Machine Seated Calf Raise

3 Sets x 30 Reps

Dumbbell Bent-Over Raise

3 Sets x 30 Reps

Any

CHEST & BICEP

Est. 125 min

11 exercises

Barbell Bench Press

7 Sets x 5 Reps

Barbell Curl

7 Sets x 5 Reps

Dumbbell Bench Press

3 Sets x 12 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 12 Reps

Barbell Incline Bench Press

3 Sets x 12 Reps

Dumbbell One-Arm Preacher Curl

3 Sets x 12 Reps

Barbell Decline Bench Press

3 Sets x 12 Reps

Cable Cross-Over

3 Sets x 12 Reps

Dumbbell Concentration Curl

3 Sets x 30 Reps

Machine Fly

3 Sets x 30 Reps

Dumbbell Pullover

3 Sets x 30 Reps

Any

1 BEGINNING HIT ROUTINE

Est. 89 min

12 exercises

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Machine Leg Extension

3 Sets x 12 Reps

Machine Leg Press

3 Sets x 12 Reps

Dumbbell Pullover

3 Sets x 12 Reps

Barbell Bench Press

3 Sets x 12 Reps

Barbell Bent-Over Row

3 Sets x 12 Reps

Barbell Shoulder Press

3 Sets x 12 Reps

Barbell Curl

3 Sets x 12 Reps

Dumbbell Seated One-Arm Tricep Extension

3 Sets x 12 Reps

Barbell Wrist Curl (Palms Up)

3 Sets x 12 Reps

Machine Calf Raise

3 Sets x 12 Reps

Tuck Crunch

3 Sets x 12 Reps

Any

2 BEGINNING HIT ROUTINE

Est. 128 min

20 exercises

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Calf Raise

3 Sets x 8 Reps

Barbell Bench Press

3 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Barbell Shrug

3 Sets x 8 Reps

Dumbbell Bent-Over Raise

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Tuck Crunch

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell Bent-Over Raise

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Chin-Up with Knee Raise

3 Sets x 8 Reps

Weighted Tricep Dip

3 Sets x 8 Reps

Dumbbell Side Bend

3 Sets x 8 Reps

Reverse Crunch

3 Sets x 8 Reps

Any

3 BEGINNING HIT ROUTINE

Est. 78 min

12 exercises

Barbell Squat

3 Sets x 8 Reps

Dumbbell Pullover

3 Sets x 8 Reps

Barbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Barbell Bench Press

3 Sets x 8 Reps

Barbell Shrug

3 Sets x 8 Reps

Dumbbell Bent-Over Raise

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Barbell Wrist Curl (Palms Up)

3 Sets x 8 Reps

Tuck Crunch

3 Sets x 8 Reps

Dumbbell Side Bend

3 Sets x 8 Reps

Any

1 INTERMEDIATE HIT ROUTINE

Est. 65 min

10 exercises

Machine Leg Extension

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Barbell Squat

3 Sets x 8 Reps

Machine Calf Raise

3 Sets x 8 Reps

Barbell Decline Pullover

3 Sets x 8 Reps

Barbell Incline Bench Press

3 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Tuck Crunch

3 Sets x 8 Reps

Any

2 INTERMEDIATE HIT ROUTINE

Est. 65 min

10 exercises

Machine Leg Extension

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Barbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Calf Raise

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Barbell Decline Pullover

3 Sets x 8 Reps

Dumbbell Pullover

3 Sets x 8 Reps

Barbell Incline Bench Press

3 Sets x 8 Reps

Barbell Bench Press

3 Sets x 8 Reps

Any

3 INTERMEDIATE HIT ROUTINE

Est. 91 min

14 exercises

Barbell Squat

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Calf Raise

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Back Hyperextension

3 Sets x 8 Reps

Barbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell One-Arm Front Raise

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Bent-Over Raise

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback

3 Sets x 8 Reps

Barbell Bench Press

3 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Any

4 INTERMEDIATE HIT ROUTINE

Est. 52 min

8 exercises

Machine Leg Extension

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Calf Raise

3 Sets x 8 Reps

Barbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Dumbbell Pullover

3 Sets x 8 Reps

Barbell Bench Press

3 Sets x 8 Reps

Barbell Shoulder Press

3 Sets x 8 Reps

Any

5 INTERMEDIATE HIT ROUTINE

Est. 103 min

16 exercises

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Barbell Squat

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Calf Raise

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Barbell Bench Press

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Chin-Up with Knee Raise

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Bent-Over Raise

3 Sets x 8 Reps

Barbell Shoulder Press

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback

3 Sets x 8 Reps

Tuck Crunch

3 Sets x 8 Reps

Stability Ball Reverse Crunch

3 Sets x 8 Reps

Any

4 BEGINNING HIT ROUTINE

Est. 91 min

14 exercises

Barbell Squat

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Barbell Bench Press

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Barbell Shrug

3 Sets x 8 Reps

Barbell Shoulder Press

3 Sets x 8 Reps

Barbell Preacher Curl (Overhand)

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Barbell Reverse Curl

3 Sets x 8 Reps

Any

POWER TRAINING

Est. 71 min

6 exercises

Barbell Shoulder Press

7 Sets x 5 Reps

Barbell Deadlift

7 Sets x 5 Reps

Barbell Bench Press

7 Sets x 5 Reps

Barbell Squat

7 Sets x 5 Reps

Barbell Bench Press (Close Grip)

7 Sets x 5 Reps

Barbell Curl

7 Sets x 5 Reps

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