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DejaStrong
Bulking
Beginner
Machine strength
Plan Details
The DejaStrong routine by gersonmiguelbeckenkamp is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Full body workout. The squat and deadlift shouldn't be taken untill failure. Do the rows with the body close to the body. Take chest, back and arms till failure, in all the sets. The linked exercises should be done immediately after one another, without resting. Do the shoulders exercises in a slow pace, 2 secs of push, hold 1 sec, 2 secs pull. Go heavy, but control the weight, DON'T use momentum to ease the exercise.
Routine detail
Mon
Monday crush
Est. 51 min
7 exercises
Barbell Deadlift
3 Sets x 13 Reps
Dumbbell Walking Lunge
3 Sets x 13 Reps
Machine Lat Pulldown
3 Sets x 13 Reps
Cable Rope Face Pull
3 Sets x 13 Reps
Dumbbell Bench Press
3 Sets x 13 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 13 Reps
Barbell Curl
3 Sets x 13 Reps
Wed
Grind those guns
Est. 50 min
8 exercises
Barbell Squat
3 Sets x 13 Reps
Barbell Bent-Over Row
3 Sets x 13 Reps
Dumbbell Reverse Fly with External Rotation
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 13 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Fri
Back in back
Est. 55 min
9 exercises
Barbell Stiff-Leg Deadlift
3 Sets x 13 Reps
Back Hyperextension
3 Sets x 13 Reps
Machine Calf Raise
3 Sets x 15 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Push-Up
3 Sets x 13 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 13 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
