Chaz's Dirty Thirty Workout - JEFIT

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Chaz's Dirty Thirty Workout - JEFIT

Chaz's Dirty Thirty Workout banner

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 Demonstration

Barbell Bench Press

3 Sets x 6 Reps

Barbell Bench Press (Wide Grip) Demonstration

Barbell Bench Press (Wide Grip)

3 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 8 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

3 Sets x 6 Reps

Tricep Stretch Demonstration

Tricep Stretch

2 Sets x 8 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

3 Sets x 8 Reps

Barbell Front Raise Pullover Demonstration

Barbell Front Raise Pullover

3 Sets x 8 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 8 Reps

Tue

Back, Biceps, and Forearm

Est. 48 min

9 exercises

Barbell Curl Demonstration

Barbell Curl

3 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 6 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 8 Reps

EZ Bar Close Grip Curl Demonstration

EZ Bar Close Grip Curl

3 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

Barbell Good Morning Demonstration

Barbell Good Morning

3 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 6 Reps

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

3 Sets x 8 Reps

Wed

Abs and Cardio

Est. 102 min

7 exercises

Oblique Crunch Demonstration

Oblique Crunch

6 Sets x 16 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 16 Reps

Air Bike Demonstration

Air Bike

3 Sets x 16 Reps

Plank Demonstration

Plank

3 Sets

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 8 Reps

Leg Pull-In Demonstration

Leg Pull-In

3 Sets x 8 Reps

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Thu

Shoulders and Upper Legs

Est. 40 min

7 exercises

Barbell Lunge Demonstration

Barbell Lunge

3 Sets x 6 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 8 Reps

Barbell Squat Demonstration

Barbell Squat

3 Sets x 6 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

3 Sets x 6 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Sat

Calves & Glutes

Est. 51 min

10 exercises

Ankle Circles Demonstration

Ankle Circles

3 Sets x 8 Reps

Band Seated Calf Stretch Demonstration

Band Seated Calf Stretch

3 Sets x 8 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

3 Sets x 8 Reps

Glute Kickback (Kneeling) Demonstration

Glute Kickback (Kneeling)

3 Sets x 8 Reps

Barbell Seated Calf Raise Demonstration

Barbell Seated Calf Raise

3 Sets x 8 Reps

Bodyweight Calf Raise Demonstration

Bodyweight Calf Raise

3 Sets x 8 Reps

Flutter Kick Demonstration

Flutter Kick

3 Sets x 8 Reps

Dumbbell Seated Single-Leg Calf Raise Demonstration

Dumbbell Seated Single-Leg Calf Raise

3 Sets x 8 Reps

Barbell Kneeling Squat Demonstration

Barbell Kneeling Squat

3 Sets x 8 Reps

Barbell Lateral Lunge Demonstration

Barbell Lateral Lunge

3 Sets x 8 Reps