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Road to Redemption
Bulking
Advanced
None
Plan Details
The Road to Redemption routine by Divelbiss is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Rest
Est. 0 min
0 exercises
This day is empty
Tue
Biceps/Triceps
Est. 63 min
10 exercises
21's
3 Sets x 7 Reps
Tricep Dips
4 Sets x 10 Reps
Single arm overhead Tricep ext
4 Sets x 6 Reps
Hercules Curls
3 Sets x 8 Reps
Wrist Extensions
3 Sets x 8 Reps
Standing dumbbell curl
3 Sets x 6 Reps
Wrist Curls
3 Sets x 8 Reps
Preacher Curl
5 Sets x 5 Reps
Skull crushers
3 Sets x 6 Reps
Reverse grip tricep
4 Sets x 10 Reps
Wed
Emphasis on Hams/Quads
Est. 59 min
10 exercises
Kick Backs
3 Sets x 8 Reps
Stiff Leg Deadlift
3 Sets x 8 Reps
Split Squats
3 Sets x 8 Reps
Squats
3 Sets x 8 Reps
Conventional Deadlift
3 Sets x 8 Reps
Seated Leg Curls
3 Sets x 8 Reps
Leg extensions
3 Sets x 8 Reps
Leg Press (Hams)
3 Sets x 8 Reps
Leg Press
4 Sets x 12 Reps
Seated Calf Raise
3 Sets x 8 Reps
Thu
Rest
Est. 0 min
0 exercises
This day is empty
Fri
Emphasis on Quads/ deficit deadlift
Est. 72 min
9 exercises
Reverse Lunges
3 Sets x 15 Reps
Seated Leg Curls
5 Sets x 8 Reps
Standing Calf Raise
3 Sets x 10 Reps
Leg Press
8 Sets x 15 Reps
Baby Smashers
3 Sets x 8 Reps
Squats
6 Sets x 6 Reps
Seated Calf Raise
3 Sets x 10 Reps
Goblin Squats
5 Sets x 15 Reps
Deficit Deadlift
3 Sets x 8 Reps
Sat
Chest/Bicep
Est. 0 min
0 exercises
This day is empty
Sun
Back/Triceps
Est. 55 min
8 exercises
Single arm overhead Tricep ext
3 Sets x 10 Reps
Tricep push downs
4 Sets x 12 Reps
overhead cable extensions
4 Sets x 12 Reps
Wide Grip pull-up
3 Sets x 10 Reps
cable rows
4 Sets x 10 Reps
Cable Pulldowns
4 Sets x 10 Reps
dumbbell shrugs
4 Sets x 10 Reps
Rack Pulls
4 Sets x 3 Reps
