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Contrast - RPT : Biceps & Shoulders
Bulking
Advanced
Machine strength
Plan Details
The Contrast - RPT : Biceps & Shoulders routine by Yepkenzie is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Main focus on shoulders and biceps.
Routine detail
Mon
Deadlift and Shoulders
Est. 60 min
11 exercises
Smith Machine Deadlift
2 Sets x 5 Reps
Smith Machine Deadlift
2 Sets x 15 Reps
Cable Squat Curl
2 Sets x 5 Reps
One arm leaned cable lateral raise
2 Sets x 10 Reps
Cable Squat Curl
2 Sets x 15 Reps
One arm leaned cable lateral raise
2 Sets x 10 Reps
Cable Incline Pulldown (Supine)
2 Sets x 5 Reps
Cable Incline Pulldown (Supine)
2 Sets x 15 Reps
Machine Fly
2 Sets x 5 Reps
Machine Fly
2 Sets x 15 Reps
Parallel Bar Hip Flexion
4 Sets x 15 Reps
Thu
Biceps & Shoulders
Est. 56 min
7 exercises
Dumbbell Incline Hammer Curl
4 Sets x 10 Reps
EZ bar Standing military press
4 Sets x 10 Reps
EZ bar incline bench press
3 Sets x 8 Reps
EZ bar Shrugs
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
EZ Bar Seated Curl (Close Grip)
4 Sets x 10 Reps
Fri
Leg press and Triceps
Est. 61 min
14 exercises
Machine Leg Press (Narrow Stance)
2 Sets x 5 Reps
Machine Leg Press (Narrow Stance)
2 Sets x 15 Reps
Cable Rope Hammer Curl
2 Sets x 5 Reps
Cable Shoulder Extension
2 Sets x 5 Reps
Cable Rope Hammer Curl
2 Sets x 15 Reps
Cable Shoulder Extension
2 Sets x 15 Reps
Dumbbell Seated Arnold Press
2 Sets x 5 Reps
Dumbbell Seated Tricep Press
2 Sets x 5 Reps
Dumbbell Seated Arnold Press
2 Sets x 15 Reps
Dumbbell Seated Tricep Press
2 Sets x 15 Reps
Plank
1 Set
Side Plank
2 Sets x 1 Reps
Side Plank
2 Sets x 1 Reps
Plank
1 Set
