Chaz's Dirty Thirty Workout
Bulking
Advanced
Barbell
Plan Details
The Chaz's Dirty Thirty Workout routine by chazwade30 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Go hard or Go home! Great workout that touches each part of the body! Get ready to sweat, make sure to drink water!
Routine detail
Mon
Chest and Triceps
Est. 50 min
9 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Tricep Stretch
2 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Barbell Front Raise Pullover
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Tue
Back, Biceps, and Forearm
Est. 48 min
9 exercises
Barbell Curl
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 6 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Wed
Abs and Cardio
Est. 102 min
7 exercises
Oblique Crunch
6 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Air Bike
3 Sets x 16 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Indoor Cycling
1 Set
Thu
Shoulders and Upper Legs
Est. 40 min
7 exercises
Barbell Shoulder Press
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Squat
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Sat
Calves & Glutes
Est. 51 min
10 exercises
Ankle Circles
3 Sets x 8 Reps
Band Seated Calf Stretch
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Dumbbell Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Barbell Kneeling Squat
3 Sets x 8 Reps
Barbell Lateral Lunge
3 Sets x 8 Reps
