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Debbie's Plan
Bulking
Intermediate
Barbell
Plan Details
The Debbie's Plan routine by bigzeus54 is a 9 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Day 1: Chest and Triceps B
Est. 133 min
14 exercises
Machine Inner Chest Press
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets
Cable Cross-Over
3 Sets
Machine Dip
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Fly
3 Sets
Dumbbell One-Arm Tricep Extension (Pronated)
3 Sets
Dumbbell One-Arm Tricep Extension (Supinated)
3 Sets
Exercise Dome Push-Up
3 Sets
Elliptical Training
1 Set
Barbell Rear Tricep Extension
4 Sets x 15 Reps
Barbell Tricep Extension
4 Sets x 15 Reps
Mon
Day 1: Chest and Triceps A
Est. 96 min
7 exercises
Machine Inner Chest Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Elliptical Training
1 Set
Tue
Day 2: Back and Biceps A
Est. 127 min
14 exercises
Barbell Preacher Curl
3 Sets x 10 Reps
Cable Seated Row
3 Sets
Dumbbell Alternating Hammer Curl
3 Sets x 20 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Cable Dual Overhead Curl
3 Sets x 15 Reps
Dual Cable Triceps Extension
3 Sets x 15 Reps
Back Hyperextension
3 Sets
Dumbbell Rear Delt Row
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 15 Reps
Dumbbell Prone Incline Shrug
3 Sets x 15 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Dumbbell Prone Incline Shrug
3 Sets x 15 Reps
Elliptical Training
1 Set
Tue
Day 2: Back and Biceps B
Est. 89 min
10 exercises
Dumbbell Concentration Curl
3 Sets
Cable Dual Overhead Curl
3 Sets
Cable Reverse Curl
3 Sets
Cable Lateral Raise
3 Sets
Cable One-Arm Bicep Curl
3 Sets
Cable Bicep Curl
3 Sets
Gironda Sternum Pull-Up
3 Sets
Dumbbell Deadlift
3 Sets
Cable V Bar Pulldown
3 Sets
Elliptical Training
1 Set
Wed
Rest Day
Est. 0 min
0 exercises
This day is empty
Thu
Day 3: Shoulders and Forearms A
Est. 74 min
13 exercises
Cable Upright Row
3 Sets
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 15 Reps
Machine Lateral Shoulder Raise
3 Sets x 15 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets
Wrist Roller
3 Sets x 8 Reps
Barbell Shrug
3 Sets
Wrist Circles
3 Sets x 8 Reps
Rowing
1 Set
Thu
Day 3: Shoulders and Forearms B
Est. 101 min
10 exercises
Cable Front Raise
3 Sets
Cable Wrist Curl
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets
Dumbbell Cuban Press
3 Sets
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Smith Machine Deltoid Row
3 Sets
Weight Plate Pinch
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Elliptical Training
1 Set
Fri
Day 4: Legs A
Est. 203 min
15 exercises
Barbell Romanian Deadlift
3 Sets x 130 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 30 Reps
Machine Leg Extension
3 Sets
Machine Leg Curl (Prone)
3 Sets
Elliptical Training
1 Set
Cable Pull Through
4 Sets x 15 Reps
Glute Kickback (Kneeling)
4 Sets x 15 Reps
Barbell Deep Squat
4 Sets x 15 Reps
Barbell Snatch Deadlift
4 Sets x 15 Reps
Barbell Clean and Jerk
4 Sets x 15 Reps
Barbell Clean
4 Sets x 15 Reps
Barbell Front Squat
4 Sets x 15 Reps
Smith Machine Front Squat
4 Sets x 15 Reps
Barbell Deep Squat
4 Sets x 15 Reps
Fri
Day 4: Legs B
Est. 86 min
9 exercises
Barbell Lunge
3 Sets
Machine Leg Press
3 Sets
Smith Machine Reverse Calf Raise
3 Sets
Machine Hip Abduction
3 Sets
Machine Hip Adduction
3 Sets
Machine Calf Raise
3 Sets
Smith Machine Squat
3 Sets
Smith Machine Hack Squat
3 Sets
Elliptical Training
1 Set
