Focus yourself, This one is going to hurt.
Bulking
Advanced
Barbell
Plan Details
The Focus yourself, This one is going to hurt. routine by D-fitzpatrick is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is a HIIT circuit designed for increased size and strength. This is a fairly intense routine, pay attention to your body and be aware of your limits. This routine is designed for use of barbell, dumbbell, and a cable machine (home gym, functional trainer or other cable based machines can be used) The exercises in this routine should be performed using 50% of 1rm for the first round, increasing to 80-90% of 1rm for the second round, followed by 70-80% of 1rm for the final round. Yoga is done one Tuesdays, Thursdays and Saturdays Feedback is welcome. Always consult a doctor before starting new exercise routines to confirm that you are physically fit and capable of performing the movements involved and ensure you don't have a medical condition that would prevent you from performing to designated intensity or duration.
Routine detail
Mon
Triceps and Chest
Est. 54 min
18 exercises
Barbell Step-Up
1 Set x 5 Reps
Dumbbell Fly
1 Set x 5 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Front Raise Pullover
1 Set x 5 Reps
Barbell Tricep Extension (Supine)
1 Set x 5 Reps
Cable High Pulley Tricep Extension
1 Set x 5 Reps
Barbell Step-Up
1 Set x 5 Reps
Dumbbell Fly
1 Set x 5 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Front Raise Pullover
1 Set x 5 Reps
Barbell Tricep Extension (Supine)
1 Set x 5 Reps
Cable High Pulley Tricep Extension
1 Set x 5 Reps
Barbell Step-Up
1 Set x 10 Reps
Dumbbell Fly
1 Set x 10 Reps
Barbell Bench Press
1 Set x 10 Reps
Barbell Front Raise Pullover
1 Set x 10 Reps
Barbell Tricep Extension (Supine)
1 Set x 8 Reps
Cable High Pulley Tricep Extension
1 Set x 10 Reps
Wed
Biceps and Back
Est. 60 min
21 exercises
Barbell Deadlift
1 Set x 5 Reps
Dumbbell Reverse Fly
1 Set x 5 Reps
Dumbbell One-Arm Row
1 Set x 5 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 5 Reps
Cable Shoulder Extension
1 Set x 5 Reps
Dumbbell Alternating Hammer Curl
1 Set x 5 Reps
Barbell Curl
1 Set x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Dumbbell Reverse Fly
1 Set x 5 Reps
Dumbbell One-Arm Row
1 Set x 5 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 5 Reps
Cable Shoulder Extension
1 Set x 5 Reps
Dumbbell Alternating Hammer Curl
1 Set x 5 Reps
Barbell Curl
1 Set x 5 Reps
Barbell Deadlift
1 Set x 10 Reps
Dumbbell Reverse Fly
1 Set x 10 Reps
Dumbbell One-Arm Row
1 Set x 10 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 10 Reps
Cable Shoulder Extension
1 Set x 10 Reps
Dumbbell Alternating Hammer Curl
1 Set x 10 Reps
Barbell Curl
1 Set x 10 Reps
Fri
Shoulders and Abs
Est. 59 min
21 exercises
Good Morning w/ Calf Raise
1 Set x 5 Reps
Barbell Alternating Press
1 Set x 5 Reps
Barbell Front Raise
1 Set x 5 Reps
Dumbbell Shoulder Abduction
1 Set x 5 Reps
Dumbbell Arnold Press
1 Set x 5 Reps
Parallel Bar Leg Raise
1 Set x 5 Reps
Cable Wood Chop
1 Set x 5 Reps
Good Morning w/ Calf Raise
1 Set x 5 Reps
Barbell Alternating Press
1 Set x 5 Reps
Barbell Front Raise
1 Set x 5 Reps
Dumbbell Shoulder Abduction
1 Set x 5 Reps
Dumbbell Arnold Press
1 Set x 5 Reps
Parallel Bar Leg Raise
1 Set x 5 Reps
Cable Wood Chop
1 Set x 5 Reps
Good Morning w/ Calf Raise
1 Set x 10 Reps
Barbell Alternating Press
1 Set x 10 Reps
Barbell Front Raise
1 Set x 10 Reps
Dumbbell Shoulder Abduction
1 Set x 10 Reps
Dumbbell Arnold Press
1 Set x 10 Reps
Parallel Bar Leg Raise
1 Set x 10 Reps
Cable Wood Chop
1 Set x 10 Reps
Any
Yoga
Est. 120 min
21 exercises
Standing Crescent Moon ( Left Leaning )
3 Sets
Warrior 1 ( Right Leading )
3 Sets
Warrior 2 ( Left leading )
3 Sets
Lord of the Dance ( Right Supported )
3 Sets
Triangle Pose ( Left Leading )
3 Sets
Side Plank ( Right Supported )
3 Sets
Reclined Spinal Twist ( Left Knee Bent )
3 Sets
Downward Facing Dog
3 Sets
Wide-Legged Standing Forward Bend
3 Sets
Seated Forward Bend
3 Sets
Bow Pose
3 Sets
Cat Pose
3 Sets
Bridge Pose
3 Sets
Upward Facing Dog
3 Sets
Reclined Spinal Twist ( Right Knee Bent )
3 Sets
Side Plank ( Left Supported )
3 Sets
Triangle Pose ( Right Leading )
3 Sets
Lord of the Dance ( Left Supported )
3 Sets
Warrior 2 ( Right Leading )
3 Sets
Warrior 1 ( Left leading)
3 Sets
Standing Crescent Moon ( Right Leaning )
3 Sets
