New Year Workout-Getting Ripped in 2019 (Revised)
Bulking
Advanced
Dumbbell
Plan Details
The New Year Workout-Getting Ripped in 2019 (Revised) routine by YesImaGymaholic is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
The goal of this routine is to gain maximum amount of muscle while reducing fat.
Routine detail
Day 1
Day 1: Heavy Chest/Arms Focus
Est. 91 min
26 exercises
Dumbbell Bench Press
1 Set x 8 Reps
Dumbbell Incline Fly With A Twist
1 Set x 8 Reps
Cable Cross-Over
1 Set x 12 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
1 Set x 12 Reps
Kettlebell Sumo High Pull
1 Set x 8 Reps
Dumbbell Seated Arnold Press
2 Sets x 12 Reps
Kettlebell Sumo High Pull
2 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 12 Reps
Machine Seated Row
1 Set x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
2 Sets x 12 Reps
Machine Seated Row
2 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
1 Set x 8 Reps
Dumbbell Tricep Extension
1 Set x 12 Reps
Dumbbell Alternating Tricep Kickback
1 Set x 8 Reps
Cable One-Arm Tricep Pushdown
2 Sets x 8 Reps
Dumbbell Tricep Extension
2 Sets x 12 Reps
Dumbbell Alternating Tricep Kickback
2 Sets x 8 Reps
Barbell Curl Against an Incline
1 Set x 8 Reps
Dumbbell Incline Hammer Curl (Prone)
1 Set x 8 Reps
Dumbbell High Curl
1 Set x 8 Reps
Barbell Curl Against an Incline
2 Sets x 8 Reps
Dumbbell Incline Hammer Curl (Prone)
2 Sets x 8 Reps
Dumbbell High Curl
2 Sets x 8 Reps
Day 2
Day 2: Heavy Leg Day
Est. 79 min
17 exercises
Machine Single-Leg Press
1 Set x 8 Reps
Machine Single-Leg Extension
1 Set x 8 Reps
Machine Single-Leg Press
2 Sets x 8 Reps
Machine Single-Leg Extension
2 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
1 Set x 8 Reps
Machine Leg Extension
1 Set x 20 Reps
Machine Seated Leg Curl
1 Set x 8 Reps
Machine Leg Press (Narrow Stance)
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 15 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets
Kettlebell One-Arm Swing
2 Sets x 8 Reps
Barbell Seated Calf Raise
2 Sets x 8 Reps
Kettlebell One-Arm Overhead Squat
2 Sets x 8 Reps
Dumbbell Forward Lunge with Bicep Curl
2 Sets x 8 Reps
Dumbbell Lunge Tricep Extension
2 Sets x 8 Reps
Day 3
Day 3: Heavy Shoulders and Back
Est. 94 min
27 exercises
Barbell Shoulder Press
1 Set x 8 Reps
Dumbbell Reverse Fly with External Rotation
1 Set x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Reverse Fly with External Rotation
3 Sets x 8 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Dumbbell Bench Press
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 8 Reps
Cable Rear Pulldown (Wide Grip)
1 Set x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
2 Sets x 8 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Dumbbell Rotational Row
1 Set x 8 Reps
Barbell Shrug
1 Set x 10 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Dumbbell Rotational Row
2 Sets x 8 Reps
Barbell Shrug
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 8 Reps
Dumbbell Cuban Press
2 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
1 Set x 10 Reps
Dumbbell Alternating Incline Curl
1 Set x 8 Reps
Cable Rope High Pulley Tricep Extension
2 Sets x 10 Reps
Dumbbell Alternating Incline Curl
2 Sets x 8 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
2 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
2 Sets x 8 Reps
Dumbbell One-Arm Preacher Hammer Curl
2 Sets x 8 Reps
