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Shannon The Body's Workout
Bulking
Intermediate
Machine strength
Plan Details
The Shannon The Body's Workout routine by akeem777 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Bulking and Beastly workout... Got from Shannon from Herbalife. Holla for details or if you want her to train you
Routine detail
Mon
Quads,Hips,Shoulders
Est. 66 min
7 exercises
Barbell Front Squat
4 Sets x 10 Reps
Smith Machine Shoulder Press (Wide Grip)
4 Sets x 10 Reps
Barbell Single-Leg Squat
4 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 10 Reps
Barbell Bradford Rocky Press
4 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 10 Reps
Smith Machine Bench Squat
4 Sets x 10 Reps
Tue
Back,Biceps
Est. 57 min
8 exercises
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Dumbbell Preacher Curl
3 Sets x 10 Reps
Cable Rope Seated Crossover Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Spider Curl (Prone)
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Wed
Morning Cardio
Est. 102 min
7 exercises
Treadmill Running
3 Sets
Dumbbell Walking Lunge
3 Sets x 10 Reps
Stability Ball Leg Lift
3 Sets x 10 Reps
Stability Ball Hand and Foot Exchange
3 Sets x 10 Reps
Stability Ball Roman Twist
3 Sets x 10 Reps
Plank
3 Sets
Machine Ab Crunch
3 Sets x 10 Reps
Wed
Evening cardio
Est. 13 min
2 exercises
Box Jump Multiple Response
3 Sets x 10 Reps
Mountain Climber
3 Sets x 10 Reps
Thu
Hamstring, glutes, calves
Est. 97 min
6 exercises
Step Machine
3 Sets
Barbell Jefferson Squat
3 Sets x 10 Reps
Hack Squat (Reverse Position)
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Hack Single-Leg Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Fri
Heavy, Shoulders,Triceps
Est. 70 min
10 exercises
Smith Machine Shoulder Press (Close Grip)
3 Sets x 10 Reps
Weight Plate Shrug
3 Sets x 10 Reps
Barbell Rear Delt Row to Neck
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Cable High Pulley Tricep Extension
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Sat
Heavy, Back, Chest
Est. 77 min
11 exercises
Machine Assisted Pull-Up
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift (Wide Stance)
3 Sets x 10 Reps
V Bar Pull-Up
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Quadricep Stretch
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
