Delta Force Big Man Workout - JEFIT

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Delta Force Big Man Workout - JEFIT

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Delta Force Big Man Workout

Bulking

Intermediate

Dumbbell

Plan Details

The Delta Force Big Man Workout routine by Hudson Cortez is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

This workout is focusing on your shoulders. rnThe best way to gain shoulders (for me):rn1-8 week: Delta Force Big Man Workoutrn9-10 week: Hold Body Workouts

Routine detail

Mon

Shoulders ( + Triceps and Chest )

Est. 67 min

7 exercises

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

3 Sets x 10 Reps

Dumbbell One-Arm Lateral Raise Demonstration

Dumbbell One-Arm Lateral Raise

6 Sets x 10 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 15 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 12 Reps

Wide-Hands Push Up Demonstration

Wide-Hands Push Up

2 Sets x 20 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

6 Sets x 10 Reps

Dumbbell Cuban Press Demonstration

Dumbbell Cuban Press

3 Sets x 12 Reps

Tue

Biceps ( + Forearms )

Est. 46 min

7 exercises

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 7 Reps

Weight Plate Reverse Curl Demonstration

Weight Plate Reverse Curl

3 Sets x 7 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 10 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 8 Reps

Kneeling Forearm Stretch Demonstration

Kneeling Forearm Stretch

4 Sets

Cable Bicep Curl Demonstration

Cable Bicep Curl

3 Sets x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 7 Reps

Wed

Quads and Calves, Glutes and Hams ( + Back )

Est. 47 min

5 exercises

Smith Machine Squat Demonstration

Smith Machine Squat

5 Sets x 10 Reps

Barbell Side Split Squat Demonstration

Barbell Side Split Squat

3 Sets x 8 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

2 Sets x 20 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

2 Sets x 20 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

4 Sets x 20 Reps

Thu

DAY OFF!

Est. 0 min

0 exercises

This day is empty

Fri

Shoulders ( + Biceps, Triceps, Forearms and Back )

Est. 52 min

6 exercises

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets x 5 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 12 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

3 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 15 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

3 Sets x 10 Reps

Dumbbell Rear Deltoid Row Demonstration

Dumbbell Rear Deltoid Row

6 Sets x 12 Reps

Sat

Core ( + Glutes, Back, Chest, Shoulders, Triceps )

Est. 69 min

7 exercises

Hip Raise Demonstration

Hip Raise

3 Sets x 30 Reps

Side Bridge Demonstration

Side Bridge

3 Sets

Back Extension (Prone) Demonstration

Back Extension (Prone)

3 Sets

Bridge Demonstration

Bridge

3 Sets

Wide-Hands Push Up Demonstration

Wide-Hands Push Up

2 Sets x 20 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 12 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

6 Sets x 20 Reps

Sun

DAY OFF!

Est. 0 min

0 exercises

This day is empty