Nate, Nick, and Brian - GET BIG!
Bulking
Advanced
Machine strength
Plan Details
The Nate, Nick, and Brian - GET BIG! routine by naarvay is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
GET BIG BABY!!!
Routine detail
Mon
Chest & Tricep
Est. 66 min
9 exercises
Barbell Decline Bench Press
4 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Press (Close Grip)
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Cable One-Arm Tricep Extension
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Tue
Back & Bicep
Est. 66 min
9 exercises
Machine Lat Pulldown
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Dumbbell Alternating Seated Curl
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
EZ Bar Seated Curl (Close Grip)
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Wed
Shoulders
Est. 50 min
7 exercises
Barbell Push Press Behind the Neck
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Upright Row
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Dumbbell Front Raise
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Thu
Chest & Back
Est. 58 min
8 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Fri
Arms
Est. 66 min
9 exercises
EZ Bar Close Grip Curl
4 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 8 Reps
EZ Bar French Press
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
4 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Sun
Legs
Est. 73 min
8 exercises
Barbell Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Extension
5 Sets x 12 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Machine Leg Press
5 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Machine Calf Press
5 Sets x 12 Reps
Machine Leg Press
5 Sets x 12 Reps
Any
Abs, Cardio
Est. 65 min
5 exercises
Machine Ab Crunch
4 Sets x 15 Reps
Dumbbell Side Bend
4 Sets x 15 Reps
Crunch
4 Sets x 15 Reps
Weighted Trunk Rotation
4 Sets x 15 Reps
Elliptical Training
1 Set
