Goblin's workout
Bulking
Intermediate
None
Plan Details
The Goblin's workout routine by workale is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
One of the best types of workout you can do is a circuit using dumbbells and weight plates. It’s also ideal to fit this into your routine once a week, even if you’re currently following a traditional strength-training programme. The programme features challenging exercises, with quick transitions from one exercise to the next and minimal recovery times. Burn, baby, burn (the calories, that is) :>) Session 1: 11-exercise circuit with dumbbells and weight plates. A workout to really blast your chest, triceps and abs. Session 2: 11-exercise circuit with dumbbells and weight plates. A workout to really blast your shoulders, biceps and abs. Session 3: a circuit of 11 exercises with dumbbells and the lat machine. A workout to really blast your back, legs and abs. Jefit: Discipline leads to greatness in the gym MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Chest, Triceps and ABS
Est. 91 min
11 exercises
Dumbbell Fly
3 Sets x 10,10,8 Reps
Dumbbell Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Incline Fly
3 Sets x 12,10,8 Reps
Dumbbell Decline Bench Press
3 Sets x 12,10,8 Reps
Push-Up
3 Sets x 20,20,15 Reps
Dip
4 Sets x 10 Reps
Bench Dip
4 Sets x 10 Reps
Dumbbell Tricep Kickback
4 Sets x 10 Reps
Decline Bench Weighted Twist
4 Sets x 10 Reps
Weighted Hanging Knee Raise
4 Sets x 15 Reps
Bench Weighted Decline Crunch
4 Sets x 10 Reps
Day 2
Shoulders, Biceps and ABS
Est. 99 min
11 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12,10,8,8 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 12,10,8,8 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 12,10,8,8 Reps
Dumbbell Seated One-Arm Shoulder Press
4 Sets x 12,10,8,8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10,10,8,8 Reps
EZ Bar Curl
4 Sets x 10,10,8,8 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 10,10,8,8 Reps
Weighted Hanging Knee Raise
4 Sets x 15 Reps
Decline Crunch
4 Sets x 10 Reps
Weighted Crunch
4 Sets x 10 Reps
Seated Leg Tuck
4 Sets x 10 Reps
Day 3
Legs, Back and ABS
Est. 93 min
11 exercises
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12,10,8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Bent-Over Row (Palm in)
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10,10,8,8 Reps
Barbell Hip Thrust
4 Sets x 10,12,15,20 Reps
Dumbbell Calf Raise
4 Sets x 10,15,15,1520 Reps
Decline Bench Weighted Twist
4 Sets x 10 Reps
Bench Weighted Decline Crunch
4 Sets x 10 Reps
Seated Leg Tuck
4 Sets x 10 Reps
