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216 Routine X
Bulking
Intermediate
Machine strength
Plan Details
The 216 Routine X routine by sharifhh is a 2 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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
Routine detail
Day 2
Shoulders, Back, Triceps and Forearms
Est. 126 min
14 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Back Hyperextension
4 Sets x 20 Reps
Smith Machine Shrug
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 20 Reps
Wrist Roller
3 Sets x 20 Reps
Day 8
Chest, Legs, Biceps and Abs
Est. 114 min
14 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Decline Crunch
2 Sets x 30 Reps
Decline Reverse Crunch
2 Sets x 30 Reps
Decline Oblique Crunch
2 Sets x 30 Reps
