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(10,8,6,15) Five Day Opposing Muscle Group Split
Bulking
Advanced
Barbell
Plan Details
The (10,8,6,15) Five Day Opposing Muscle Group Split routine by snakebacon is a 13 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Lats
Est. 46 min
8 exercises
Barbell Bench Press
4 Sets x 10,8,6,15 Reps
Barbell Bent-Over Row
4 Sets x 10,8,6,15 Reps
Weighted Pull-Up
4 Sets x 10,8,6,15 Reps
Dumbbell Decline Fly
4 Sets x 10,8,6,15 Reps
Pull-Up (Hammer Grip)
4 Sets x 10,8,6,15 Reps
Dumbbell Deep Push-Up
4 Sets
Machine Inverted Row
4 Sets
Pull-Up
4 Sets
Mon
Chest and Lats Alt
Est. 34 min
6 exercises
Barbell Incline Bench Press
4 Sets x 10,8,6,15 Reps
Chin-Up (Close Grip)
4 Sets x 10,8,6,15 Reps
Dumbbell Fly
4 Sets x 10,8,6,15 Reps
Pull-Up (Hammer Grip)
4 Sets x 10,8,6,15 Reps
Push-Up (Wide Hand)
4 Sets
Cable Lat Pulldown (Wide Grip)
4 Sets
Tue
Abs
Est. 72 min
8 exercises
Dragon Flag
4 Sets x 20 Reps
Windshield Wipers
4 Sets x 20 Reps
Bench Weighted Decline Crunch
4 Sets x 20,16,12,30 Reps
Stability Ball Weighted Sit-Up
4 Sets x 20 Reps
Bench Oblique Crunch
4 Sets x 20 Reps
Cable Crunch
4 Sets x 20 Reps
Dumbbell Side Bend
4 Sets x 20 Reps
Stability Ball Weighted Hyperextension
4 Sets x 20 Reps
Tue
Abs Alt
Est. 66 min
7 exercises
Weighted Hanging Knee Raise
4 Sets x 20 Reps
Stability Ball Weight Plate Side Bend
4 Sets x 20 Reps
Weighted Crunch
4 Sets x 20 Reps
Oblique Crunch
4 Sets x 20 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 20 Reps
Stability Ball Pull-In
4 Sets x 20 Reps
Stability Ball Weighted Hyperextension
4 Sets x 20 Reps
Wed
HIIT/Plyometrics
Est. 0 min
0 exercises
This day is empty
Wed
Rest/HIIT
Est. 0 min
0 exercises
This day is empty
Thu
Shoulders and Middle Back
Est. 72 min
12 exercises
Barbell Shoulder Press
4 Sets x 10,8,6,15 Reps
Barbell Bent-Over Row
4 Sets x 10,8,6,15 Reps
Barbell Upright Row
4 Sets x 10,8,6,15 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 10,8,6,15 Reps
Dumbbell Seated Arnold Press
4 Sets x 10,8,6,15 Reps
Barbell Shrug
4 Sets x 10,8,6,15 Reps
Dumbbell Rear Deltoid Row
4 Sets x 10,8,6,15 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
4 Sets
Handstand Push-Up
4 Sets
Dumbbell Cuban Press
4 Sets
Machine Inverted Row
4 Sets
Thu
Shoulders and Middle Back Alt
Est. 34 min
6 exercises
Barbell Clean and Jerk
4 Sets x 10,8,6,15 Reps
Barbell Bent-Over Row
4 Sets x 10,8,6,15 Reps
Dumbbell Upright Row
4 Sets x 10,8,6,15 Reps
Dumbbell Shoulder Shrug
4 Sets x 10,8,6,15 Reps
Dumbbell Lateral Raise
4 Sets
Kettlebell Renegade Row
4 Sets
Fri
Biceps and Triceps Alt
Est. 35 min
6 exercises
Dumbbell Seated Bicep Curl
4 Sets x 10,8,6,15 Reps
EZ Bar Tricep Extension
4 Sets x 10,8,6,15 Reps
Dumbbell Concentration Curl
4 Sets x 10,8,6,15 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 10,8,6,15 Reps
Dumbbell Preacher Hammer Curl
4 Sets
Bench Dip
4 Sets
Fri
Biceps and Triceps
Est. 40 min
7 exercises
Dumbbell Incline Curl
4 Sets x 10,8,6,15 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10,8,6,15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10,8,6,15 Reps
EZ Bar Curl
4 Sets x 10,8,6,15 Reps
Cable Shoulder Extension
4 Sets x 10,8,6,15 Reps
Dumbbell Preacher Curl
4 Sets
Dumbbell Tricep Kickback
4 Sets
Sat
Legs
Est. 34 min
6 exercises
Barbell Squat
4 Sets x 10,8,6,15 Reps
Barbell Standing Calf Raise
4 Sets x 20,16,12,30 Reps
Machine Leg Extension
4 Sets x 10,8,6,15 Reps
Machine Leg Curl (Prone)
4 Sets x 10,8,6,15 Reps
Single-Leg Squat
4 Sets
Donkey Calf Raise
4 Sets
Sat
Legs Alt
Est. 34 min
6 exercises
Barbell Lunge
4 Sets x 10,8,6,15 Reps
Barbell Rocking Standing Calf Raise
4 Sets x 20,16,12,30 Reps
Machine Single-Leg Extension
4 Sets x 10,8,6,15 Reps
Machine Leg Curl (Prone)
4 Sets x 10,8,6,15 Reps
Kettlebell Goblet Squat
4 Sets
Dumbbell Seated Calf Raise
4 Sets
Sun
Rest
Est. 0 min
0 exercises
This day is empty
