Get Yoked
Bulking
Advanced
Machine strength
Plan Details
The Get Yoked routine by danielson713 is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest, Triceps, and Forearms
Est. 70 min
10 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Kickback (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Tue
Shoulders, Traps, and Biceps
Est. 71 min
10 exercises
Barbell Push Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Dumbbell Seated Hammer Curl
3 Sets x 10 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Wed
Back and Abs
Est. 68 min
10 exercises
Pull-Up
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Cable Rope Lat Pulldown
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Barbell Seated Twist
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Thu
Chest, Triceps, and Forearms
Est. 70 min
10 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
EZ Bar French Press
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Dumbbell Tricep Kickback
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Fri
Shoulders, Traps, and Biceps
Est. 70 min
10 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Weight Plate Front Raise
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Dumbbell One-Arm Reverse Spider Curl
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Cable Shrug
3 Sets x 10 Reps
Sat
Legs and Abs
Est. 68 min
10 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Seated Leg Tuck
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Any
Alternate Legs and Abs
Est. 69 min
10 exercises
Barbell Deadlift
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Cable Standing Leg Curl
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Seated Leg Tuck
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Any
Alternate Back and Abs
Est. 68 min
10 exercises
T Bar Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Barbell Seated Twist
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
