DJ's Home-Grown Awesome Routine For Muscles
Bulking
Intermediate
Machine strength
Plan Details
The DJ's Home-Grown Awesome Routine For Muscles routine by djohnson3233 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Tue
Back & Bis
Est. 55 min
7 exercises
Pull-Up
2 Sets
Barbell Rack Pull
6 Sets x 4 Reps
Barbell Bent-Over Row
4 Sets x 4 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Thu
Chest & Tris
Est. 53 min
7 exercises
Barbell Bench Press
6 Sets x 4 Reps
Barbell Decline Bench Press
2 Sets x 6 Reps
Dumbbell Incline Bench Press
2 Sets x 6 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Sat
Legs
Est. 55 min
7 exercises
Barbell Squat
6 Sets x 4 Reps
Machine Leg Press
2 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 6 Reps
Machine Seated Leg Curl
3 Sets x 6 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Sun
Shoulders & Arms
Est. 65 min
9 exercises
Barbell Military Press
6 Sets x 6 Reps
Barbell Shrug
6 Sets x 4 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
2 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 6 Reps
EZ Bar Tricep Extension
3 Sets x 6 Reps
Cable Seated Bicep Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
