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ChanceEstridge

Firefighter Fitness

AUTOPLAY

Bulking

Advanced

Body

Plan Details

The Firefighter Fitness routine by ChanceEstridge is a 6 day workout plan. It is a advanced level plan to achieve bulking fitness goals.

Plan Description

Gym/Weight Training while on shift. 1st day off, Functional training/ Leg day(I also run about a mil...

Gym/Weight Training while on shift. 1st day off, Functional training/ Leg day(I also run about a mile outdoors for added cardio). 2nd day off is rest day. Couple program with a core/ab routine and a quick ~10 minute daily bodyweight routine in the mornings. High protein diet and at least 8 hours of sleep is recommended (especially off shift).

Tue

Wed

Thu

Fri

Sat

Sun

Bicep & Shoulder Day

Est time: 94 min

15 exercises

Treadmill Running Demonstration

Treadmill Running Demonstration

Treadmill Running
Cardio

Sets

6

Reps

0

Interval

01:00

Rest Time

00:00

Walking Demonstration

Walking Demonstration

Walking
Cardio

Sets

6

Reps

0

Interval

01:00

Rest Time

00:00

Barbell Concentration Curl (Close Grip) Demonstration

Barbell Concentration Curl (Close Grip) Demonstration

Barbell Concentration Curl (Close Grip)
Biceps

Sets

3

Reps

8

Interval

01:00

Rest Time

01:00

Cable Front Raise Demonstration

Cable Front Raise Demonstration

Cable Front Raise
Shoulders

Sets

3

Reps

10

Interval

01:00

Rest Time

01:00

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl
Biceps

Sets

3

Reps

10

Interval

01:00

Rest Time

01:00

Barbell Upright Row Demonstration

Barbell Upright Row Demonstration

Barbell Upright Row
Shoulders

Sets

3

Reps

10

Interval

01:00

Rest Time

01:00

Barbell Preacher Curl Demonstration

Barbell Preacher Curl Demonstration

Barbell Preacher Curl
Biceps

Sets

3

Reps

8

Interval

01:00

Rest Time

01:00

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise
Shoulders

Sets

3

Reps

10

Interval

01:00

Rest Time

01:00

Smith Machine Shrug Demonstration

Smith Machine Shrug Demonstration

Smith Machine Shrug
Back

Sets

3

Reps

12

Interval

01:00

Rest Time

01:00

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown
Back

Sets

3

Reps

10

Interval

01:00

Rest Time

01:00

Cable One-Arm Bicep Curl Demonstration

Cable One-Arm Bicep Curl Demonstration

Cable One-Arm Bicep Curl
Biceps

Sets

3

Reps

10

Interval

01:00

Rest Time

01:00

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press
Shoulders

Sets

3

Reps

10

Interval

01:00

Rest Time

01:00

Dumbbell Incline Hammer Curl (Prone) Demonstration

Dumbbell Incline Hammer Curl (Prone) Demonstration

Dumbbell Incline Hammer Curl (Prone)
Biceps

Sets

3

Reps

8

Interval

01:00

Rest Time

01:00

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press
Shoulders

Sets

3

Reps

10

Interval

01:00

Rest Time

01:00

Barbell Kneeling Wrist Curl (Palms Up) Demonstration

Barbell Kneeling Wrist Curl (Palms Up) Demonstration

Barbell Kneeling Wrist Curl (Palms Up)
Forearms

Sets

3

Reps

12

Interval

01:00

Rest Time

01:00

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