Get. Big.
General
Advanced
Dumbbell
Plan Details
The Get. Big. routine by ShumTheBum is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
3 Day Split - Exercises Superset W/ Core Exercise - Minimal/No Rest Between Sets
Routine detail
Tue
Back and Biceps
Est. 39 min
9 exercises
Reverse Crunch
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10,8,6 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10,8,6 Reps
Plank
3 Sets
Cable Lat Pulldown (Wide Grip)
3 Sets x 10,8,6 Reps
Sit-Up
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10,8,6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Thu
Chest and Triceps
Est. 40 min
9 exercises
Dumbbell Bench Press
3 Sets x 10,8,6 Reps
Seated Bench Leg Pull-In
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10,8,6 Reps
Rotational Crunch
3 Sets x 10 Reps
Sit-Up
3 Sets x 10 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 12,10,8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Sat
Legs and Shoulders
Est. 55 min
12 exercises
Dumbbell Side Bend
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10,8,6 Reps
Plank
3 Sets
Machine Leg Press
3 Sets x 12,10,8 Reps
Leg Raise
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10,8,6 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 12,10,8 Reps
Sit-Up
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
