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superhero bonus phase
Bulking
Advanced
Machine strength
Plan Details
The superhero bonus phase routine by huntday2 is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest biceps
Est. 37 min
6 exercises
Barbell Bench Press
3 Sets x 6,8,10 Reps
Dumbbell Incline Bench Press
3 Sets x 6,8,10 Reps
Machine Fly
5 Sets x 15,5,5,5,5 Reps
Dumbbell Hammer Curl
5 Sets x 15,5,5,5,5 Reps
EZ Bar Curl
3 Sets x 6,8,10 Reps
Dip
3 Sets x 15 Reps
Wed
Legs abs
Est. 39 min
5 exercises
Barbell Squat
3 Sets x 6,8,10 Reps
Barbell Deadlift
3 Sets x 6,8,10 Reps
Weighted Pull-Up
3 Sets x 6,8,10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Fri
Shoulder Back Triceps
Est. 47 min
7 exercises
Leverage Shoulder Press
3 Sets x 6,8,10 Reps
Smith Machine Shoulder Press
3 Sets x 6,8,10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 15,5,5,5,5 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6,8,10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 15,5,5,5,5 Reps
Any
Cardio
Est. 199 min
4 exercises
Treadmill Running
3 Sets
Step Machine
3 Sets
Plank
3 Sets
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
