216 Routine X

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3 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This routine was designed for 16 Day/Month.

Saturday: "Chest, Legs, Biceps and Abs"
Sunday: "Shoulders, Back, Triceps and Forearms"

Monday: Rest/Recovery

Tuesday: "Chest, Legs, Biceps and Abs"
Wednesday: "Shoulders, Back, Triceps and Forearms"

Thursday: Rest/Recovery

Friday: Stretch

Day 8
Day 2

Shoulders, Back, Triceps and Forearms 14 exercises, 2 hrs 6 mins

Dumbbell Seated Shoulder Press	3x8 reps	rest: 90s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 90s
Dumbbell Lateral Raise	3x8 reps	rest: 90s
Dumbbell Reverse Fly	3x8 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 90s
Dumbbell One-Arm Row	3x8 reps	rest: 90s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 90s
Back Hyperextension	4x20 reps	rest: 90s
Smith Machine Shrug	4x12 reps	rest: 90s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 90s
Dumbbell One-Arm Tricep Extension	3x8 reps	rest: 90s
Cable Shoulder Extension	3x8 reps	rest: 90s
Barbell Kneeling Wrist Curl (Palms Up)	3x20 reps	rest: 90s
Wrist Roller	3x20 reps	rest: 90s

Chest, Legs, Biceps and Abs 14 exercises, 1 hr 54 mins

Barbell Bench Press	3x8 reps	rest: 90s
Barbell Incline Bench Press	3x8 reps	rest: 90s
Dumbbell Incline Fly	3x8 reps	rest: 90s
Cable Lower Chest Raise	3x8 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	3x8 reps	rest: 90s
Barbell Squat	3x8 reps	rest: 90s
Machine Leg Press	3x8 reps	rest: 90s
Barbell Standing Calf Raise	3x8 reps	rest: 90s
Dumbbell Incline Curl	3x8 reps	rest: 90s
EZ Bar Preacher Curl (Close Grip)	3x8 reps	rest: 90s
Dumbbell Hammer Curl	3x8 reps	rest: 90s
Decline Crunch	2x30 reps	rest: 90s
Decline Reverse Crunch	2x30 reps	rest: 90s
Decline Oblique Crunch	2x30 reps	rest: 90s