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Get Big - No Excuses
Bulking
Advanced
Machine strength
Plan Details
The Get Big - No Excuses routine by mcbaker is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
3 day push/pull/leg split pull up improvement is a training goal of mine so some form of it will show up in all 3 days.
Routine detail
Day 1
Push (Chest / Shoulders / Triceps)
Est. 121 min
14 exercises
Machine Assisted Pull-Up
9 Sets x 10 Reps
Barbell Bench Press
6 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Smith Machine Shoulder Press
5 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 10 Reps
Cable Rope Deltoid Row
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Day 2
Pull (Back / Traps / Biceps)
Est. 117 min
17 exercises
Smith Machine Deadlift
3 Sets x 10 Reps
Smith Machine Bent-Over Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Singl Arm Supine Barbell Shrugs
3 Sets x 10 Reps
Seated Dumbbell Shrug
3 Sets x 10 Reps
Single Arm Supine Barbell Reverse Shrug
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Day 3
Legs and Abs
Est. 82 min
12 exercises
Smith Machine Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Smith Machine Split Squat
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Oblique Twist Machine
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
