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snap
Bulking
Intermediate
Machine strength
Plan Details
The snap routine by Tomyossowski is a 13 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
chest
Est. 35 min
4 exercises
Barbell Decline Bench Press
4 Sets x 6 Reps
Leverage Decline Chest Press
4 Sets x 6 Reps
Machine Incline Chest Press
4 Sets x 6 Reps
Dumbbell Fly
4 Sets x 6 Reps
Tue
chest
Est. 54 min
6 exercises
Barbell Pullover and Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Dumbbell Deep Push-Up
4 Sets x 10 Reps
Weighted Drop Push-Up
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Wed
shoulder
Est. 46 min
4 exercises
Smith Machine Shrug
4 Sets x 6 Reps
Dumbbell Alternating Lateral Raise
4 Sets x 6 Reps
Smith Machine Shoulder Press
4 Sets x 6 Reps
Smith Machine Upright Row
4 Sets x 6 Reps
Thu
shoulder
Est. 53 min
6 exercises
Band Shoulder Press
4 Sets x 10 Reps
Barbell Rear Delt Row
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Cable Seated Row to Neck
4 Sets x 10 Reps
Dumbbell Seated Front Raise (Hammer)
4 Sets x 10 Reps
Dumbbell Seated Alternating Arnold Press
4 Sets x 10 Reps
Fri
upper leg
Est. 47 min
4 exercises
super squat
4 Sets x 6 Reps
Smith Machine Bulgarian Split Squat
4 Sets x 6 Reps
Machine Leg Extension
4 Sets x 6 Reps
Barbell Clean Deadlift
4 Sets x 6 Reps
Fri
upper leg
Est. 48 min
5 exercises
Alternating Diagonal Leg Bound
4 Sets x 10 Reps
Barbell Clean
4 Sets x 10 Reps
Dumbbell Step-Up
4 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Dumbbell Wall Squat
4 Sets x 10 Reps
Sat
biceps
Est. 45 min
5 exercises
Cable One-Arm High Curl
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Incline Hammer Curl
4 Sets x 10 Reps
Machine Bicep Curl (Reverse Grip)
4 Sets x 10 Reps
Sat
biceps
Est. 54 min
5 exercises
Barbell Preacher Curl
4 Sets x 6 Reps
Cable Bicep Curl
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 6 Reps
Dumbbell Concentration Curl
4 Sets x 6 Reps
Dumbbell Preacher Hammer Curl
4 Sets x 6 Reps
Sun
for arm low leg
Est. 64 min
7 exercises
Dumbbell Pronation (Side-Lying)
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
toes machine
4 Sets x 10 Reps
toes machine
4 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 10 Reps
Sun
tri
Est. 45 min
4 exercises
Machine Seated Tricep Dip
4 Sets x 6 Reps
Machine Tricep Extension
4 Sets x 6 Reps
EZ Bar French Press (Reverse Grip)
4 Sets x 6 Reps
Dip
4 Sets x 6 Reps
Sun
tri
Est. 45 min
5 exercises
Cable High Pulley Tricep Extension
4 Sets x 10 Reps
Cable One-Arm Tricep Extension (Kneeling)
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Cable Tricep Kickback
4 Sets x 10 Reps
Dumbbell Alternating Tricep Extension
4 Sets x 10 Reps
Any
back
Est. 46 min
4 exercises
Machine Lat Pulldown
4 Sets x 6 Reps
Leverage Machine Iso Row
4 Sets x 6 Reps
Chin-Up with Knee Raise
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Any
back
Est. 45 min
5 exercises
Barbell Good Morning
4 Sets x 10 Reps
Barbell Rack Pull
4 Sets x 10 Reps
Cable Elevated Row
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
