GET SWOLL!!!!!!!!!
General
Beginner
Machine strength
Plan Details
The GET SWOLL!!!!!!!!! routine by maddizzle178 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Back and Biceps (pull)
Est. 51 min
8 exercises
Dumbbell Concentration Curl
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Preacher Curl
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Curl (Close Grip)
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Day 2
Legs and Core
Est. 47 min
8 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Wall Sit
3 Sets
Machine Leg Press
3 Sets x 10 Reps
Plank
3 Sets
Machine Calf Raise
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Day 3
Chest, Triceps, and Shoulders (push)
Est. 56 min
9 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Machine Seated Tricep Dip
3 Sets x 10 Reps
Leverage Machine Shrug
3 Sets x 10 Reps
