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Delta Force Big Man Workout
Bulking
Intermediate
Dumbbell
Plan Details
The Delta Force Big Man Workout routine by Hudson Cortez is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This workout is focusing on your shoulders. rnThe best way to gain shoulders (for me):rn1-8 week: Delta Force Big Man Workoutrn9-10 week: Hold Body Workouts
Routine detail
Mon
Shoulders ( + Triceps and Chest )
Est. 67 min
7 exercises
Smith Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
6 Sets x 10 Reps
Barbell Shrug
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 12 Reps
Wide-Hands Push Up
2 Sets x 20 Reps
Dumbbell One-Arm Front Raise
6 Sets x 10 Reps
Dumbbell Cuban Press
3 Sets x 12 Reps
Tue
Biceps ( + Forearms )
Est. 46 min
7 exercises
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 8 Reps
Kneeling Forearm Stretch
4 Sets
Cable Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 7 Reps
Dumbbell Hammer Curl
3 Sets x 7 Reps
Weight Plate Reverse Curl
3 Sets x 7 Reps
Wed
Quads and Calves, Glutes and Hams ( + Back )
Est. 47 min
5 exercises
Smith Machine Squat
5 Sets x 10 Reps
Barbell Side Split Squat
3 Sets x 8 Reps
Dumbbell Walking Lunge
2 Sets x 20 Reps
Dumbbell Step-Up
2 Sets x 20 Reps
Dumbbell Calf Raise
4 Sets x 20 Reps
Thu
DAY OFF!
Est. 0 min
0 exercises
This day is empty
Fri
Shoulders ( + Biceps, Triceps, Forearms and Back )
Est. 52 min
6 exercises
Chin-Up with Knee Raise
4 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Dumbbell Rear Deltoid Row
6 Sets x 12 Reps
Sat
Core ( + Glutes, Back, Chest, Shoulders, Triceps )
Est. 69 min
7 exercises
Hip Raise
3 Sets x 30 Reps
Side Bridge
3 Sets
Back Extension (Prone)
3 Sets
Bridge
3 Sets
Wide-Hands Push Up
2 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Dumbbell Side Bend
6 Sets x 20 Reps
Sun
DAY OFF!
Est. 0 min
0 exercises
This day is empty
