DZIK
Bulking
Advanced
Barbell
Plan Details
The DZIK routine by MateuszZbaraski is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest
Est. 40 min
7 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Barbell Decline Bench Press
2 Sets x 8 Reps
Machine Incline Chest Press
2 Sets x 8 Reps
Dumbbell Fly
2 Sets x 8 Reps
Machine Fly
2 Sets x 8 Reps
Cable Flat Bench Fly
2 Sets x 8 Reps
Tue
Back
Est. 41 min
6 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Wed
Triceps
Est. 42 min
7 exercises
Weighted Tricep Dip
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
2 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
2 Sets x 8 Reps
Dumbbell Tricep Extension
2 Sets x 8 Reps
Machine Assisted Dip
2 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 8 Reps
Thu
Biceps
Est. 41 min
7 exercises
Barbell Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 8 Reps
Dumbbell Seated Bicep Curl
2 Sets x 8 Reps
Dumbbell Concentration Curl
2 Sets x 8 Reps
Machine Hammer Curl
3 Sets x 8 Reps
Barbell Preacher Curl
2 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Fri
Shoulders
Est. 38 min
6 exercises
Barbell Seated Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Shoulder Press
2 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Sat
Legs
Est. 39 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Front Squat
2 Sets x 8 Reps
Barbell Hack Squat
2 Sets x 8 Reps
Barbell Lunge
2 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Barbell Rocking Standing Calf Raise
2 Sets x 8 Reps
