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Cup of rice split
Bulking
Advanced
Machine strength
Plan Details
The Cup of rice split routine by SharpyShamrock is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Cups of rice will bulk you very big is nice one.
Routine detail
Mon
Chest
Est. 37 min
7 exercises
Barbell Bench Press
4 Sets x 8,8,8,6 Reps
Dumbbell Incline Bench Press
5 Sets x 15,12,6,6,6 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 12,12,10 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 12 Reps
Tue
Back
Est. 39 min
8 exercises
Barbell Deadlift
4 Sets x 10 Reps
Pull-Up
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
2 Sets x 12 Reps
Cable Seated Row
4 Sets x 10,8,6,6 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Thu
Legs
Est. 40 min
7 exercises
Barbell Squat
5 Sets x 10,10,8,8,6 Reps
Machine Leg Extension
5 Sets x 15,15,12,12,10 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Leg Press
5 Sets x 15,15,12,12,10 Reps
Barbell Lunge
3 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 10,8,8,8 Reps
Bodyweight Walking Lunge
2 Sets x 30 Reps
Fri
Shoulders & Abs
Est. 71 min
10 exercises
Dumbbell Seated Shoulder Press
5 Sets x 15,12,8,8,6 Reps
Dumbbell Bent-Over Raise
4 Sets x 12,12,10,10 Reps
Smith Machine Shrug
3 Sets x 12,12,10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 25 Reps
Barbell Upright Row
3 Sets x 10 Reps
Crunch
3 Sets x 25 Reps
Parallel Bar Hip Raise
3 Sets x 25 Reps
Decline Bench Leg Raise
3 Sets x 25 Reps
Reverse Crunch
3 Sets x 25 Reps
Plank
3 Sets
Sat
Arms
Est. 38 min
7 exercises
EZ Bar Curl
4 Sets x 10,8,8,8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 15,12,10,10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 15,10,8,8 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 12,10,8,8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 15 Reps
Any
Stretch
Est. 103 min
18 exercises
Kneeling Forearm Stretch
3 Sets
Upward Stretch
3 Sets x 8 Reps
Seated Floor Hamstring Stretch
3 Sets x 8 Reps
Overhead Stretch
3 Sets x 8 Reps
Stability Ball Back Stretch
3 Sets
Shoulder Stretch
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Iron Cross Stretch
3 Sets x 8 Reps
Upper Back Stretch
3 Sets x 8 Reps
Tricep Stretch
3 Sets x 8 Reps
Assisted Chest Stretch
3 Sets x 8 Reps
Straddle Stretch
3 Sets x 8 Reps
Back Stretch
3 Sets x 8 Reps
Stability Ball Low Back Stretch
3 Sets
Chest and Shoulder Stretch
3 Sets x 8 Reps
90/90 Hamstring Stretch
3 Sets x 8 Reps
Shell Stretch
3 Sets x 8 Reps
Stability Ball Back Stretch
3 Sets
