#GETFUCKINGSHREDDED2019
Bulking
Intermediate
Machine strength
Plan Details
The #GETFUCKINGSHREDDED2019 routine by joel.suhonen is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Science?! More like BROscience!
Routine detail
Mon
Back
Est. 61 min
6 exercises
Barbell Deadlift
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 10 Reps
Cable One-Arm Seated Row
3 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 15 Reps
Tue
Chest & Abs
Est. 60 min
7 exercises
Barbell Bench Press
4 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 6 Reps
Machine Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Push-Up
3 Sets x 8 Reps
Decline Crunch
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Wed
Legs
Est. 63 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 15 Reps
Machine Calf Raise
4 Sets x 20 Reps
Thu
Shoulders & Abs
Est. 71 min
7 exercises
Barbell Military Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Reverse Fly
4 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Barbell Shrug
4 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Fri
Arms
Est. 69 min
6 exercises
EZ Bar Curl
4 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Dip
4 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
