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GET SWOLL!!!!!!!!!
General
Beginner
Machine strength
Plan Details
The GET SWOLL!!!!!!!!! routine by maddizzle178 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Backtits and Biceptions
Est. 41 min
8 exercises
Dumbbell Concentration Curl
3 Sets x 5 Reps
Cable Seated Row
3 Sets x 5 Reps
Dumbbell Preacher Curl
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Cable Rope Hammer Curl
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 5 Reps
Barbell Curl (Close Grip)
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Day 2
Legskis and Shoudinskis
Est. 29 min
6 exercises
Machine Leg Extension
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 5 Reps
Machine Calf Raise
3 Sets x 5 Reps
Machine Shoulder Press
3 Sets x 5 Reps
Cable Deltoid Raise
3 Sets x 5 Reps
Cable Rope Deltoid Row
3 Sets x 5 Reps
Day 3
Chesticles and Triceptuals
Est. 30 min
6 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 5 Reps
Cable Cross-Over
3 Sets x 5 Reps
Machine Seated Tricep Dip
3 Sets x 5 Reps
