Firefighters Size and Strength Workout
Bulking
Intermediate
Machine strength
Plan Details
The Firefighters Size and Strength Workout routine by Rhutto84 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This workout is designed to help individuals gain size and strength.
Routine detail
Mon
BACK
Est. 49 min
6 exercises
Machine Assisted Pull-Up
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 12 Reps
T Bar Row
3 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Tue
CHEST
Est. 39 min
9 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Decline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Dumbbell Fly
1 Set x 8 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Dumbbell Fly
1 Set x 8 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Dumbbell Fly
1 Set x 8 Reps
Push-Up
3 Sets x 10 Reps
Wed
REST
Est. 0 min
0 exercises
This day is empty
Thu
LEGS
Est. 67 min
7 exercises
Machine Leg Extension
5 Sets x 8 Reps
Barbell Front Squat
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 30 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Calf Press
4 Sets x 10 Reps
Fri
SHOULDERS
Est. 39 min
9 exercises
Dumbbell Front Raise
1 Set x 8 Reps
Smith Machine Shrug
1 Set x 8 Reps
Dumbbell Front Raise
1 Set x 8 Reps
Smith Machine Shrug
1 Set x 8 Reps
Dumbbell Front Raise
1 Set x 8 Reps
Smith Machine Shrug
1 Set x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Reverse Fly (Prone)
4 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Sat
ARMS
Est. 71 min
9 exercises
Dumbbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Cable Standing Curl
3 Sets x 21 Reps
Machine Assisted Dip
4 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Tricep Push-Up
4 Sets x 10 Reps
Sun
REST
Est. 0 min
0 exercises
This day is empty
