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ultimate scuba jams
Bulking
Advanced
Body
Plan Details
The ultimate scuba jams routine by Sourdine is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
No words Switch between olyphant days each two weeks.
Routine detail
Day 1
back /biceps
Est. 60 min
8 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Pin-Off Good Morning
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Stability Ball Back Extension
3 Sets x 8 Reps
Day 2
chest/ triceps
Est. 45 min
6 exercises
Dip
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 3
legs
Est. 39 min
6 exercises
Smith Machine Squat
3 Sets x 8 Reps
Barbell Overhead Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Glute Ham Raise
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 5
the other olyphants
Est. 43 min
6 exercises
Barbell Snatch
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Hang Snatch
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Day 5
olyphants
Est. 48 min
7 exercises
Barbell Clean and Jerk
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Stability Ball Hug
3 Sets x 8 Reps
Barbell Hang Clean
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Day 6
rest
Est. 0 min
0 exercises
This day is empty
Day 7
blast em
Est. 171 min
30 exercises
Knee Circles
3 Sets x 8 Reps
Knee Circles
3 Sets x 8 Reps
Knee Circles
3 Sets x 8 Reps
Knee Circles
3 Sets x 8 Reps
Knee Circles
3 Sets x 8 Reps
Knee Circles
3 Sets x 8 Reps
Knee Circles
3 Sets x 8 Reps
Knee Circles
3 Sets x 8 Reps
Knee Circles
3 Sets x 8 Reps
Knee Circles
3 Sets x 8 Reps
Knee Circles
3 Sets x 8 Reps
Knee Circles
3 Sets x 8 Reps
Knee Circles
3 Sets x 8 Reps
Knee Circles
3 Sets x 8 Reps
Knee Circles
3 Sets x 8 Reps
Knee Circles
3 Sets x 8 Reps
Knee Circles
3 Sets x 8 Reps
Knee Circles
3 Sets x 8 Reps
Knee Circles
3 Sets x 8 Reps
Knee Circles
3 Sets x 8 Reps
Knee Circles
3 Sets x 8 Reps
Knee Circles
3 Sets x 8 Reps
Knee Circles
3 Sets x 8 Reps
Knee Circles
3 Sets x 8 Reps
Knee Circles
3 Sets x 8 Reps
Knee Circles
3 Sets x 8 Reps
Knee Circles
3 Sets x 8 Reps
Knee Circles
3 Sets x 8 Reps
Knee Circles
3 Sets x 8 Reps
Knee Circles
3 Sets x 8 Reps
