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Crackhead Emom conditioning
AUDIO TIP
Bulking
Advanced
Barbell
Plan Details
The Crackhead Emom conditioning routine by rybearofd is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Two, ten minute EMOM supersets, followed by assistance work of 40 seconds on, 20 seconds off for final four exercises.
Routine detail
Day 1
Workout 1
Est. 0 min
8 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bench Press (Close Grip)
10 Sets x 5 Reps
Dumbbell One-Arm Row
10 Sets x 6 Reps
Barbell Military Press
10 Sets x 5 Reps
Weighted Pull-Up
10 Sets x 5 Reps
Dip
3 Sets x 20 Reps
Barbell Curl
3 Sets x 20 Reps
Kettlebell Hang Clean
3 Sets x 20 Reps
Day 2
Workout 2
Est. 0 min
8 exercises
Barbell Squat
10 Sets x 5 Reps
Hanging Leg Raise
10 Sets x 6 Reps
Barbell Romanian Deadlift
10 Sets x 5 Reps
Bench Weighted Decline Crunch
10 Sets x 7 Reps
Kettlebell One-Arm Swing
3 Sets x 15 Reps
Kettlebell Goblet Squat
3 Sets x 15 Reps
Bench Hip Thrust
3 Sets x 15 Reps
Bodyweight Walking Lunge
3 Sets x 15 Reps
Day 3
Workout 3
Est. 0 min
7 exercises
Barbell Military Press
10 Sets x 5 Reps
Barbell Bent-Over Row
10 Sets x 5 Reps
Barbell Incline Bench Press
10 Sets x 8 Reps
Pull-Up
10 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Day 4
Workout 4
Est. 0 min
7 exercises
Barbell Sumo Deadlift
10 Sets x 5 Reps
Barbell Front Squat
10 Sets x 5 Reps
Bench Weighted Decline Crunch
10 Sets x 5 Reps
Box Jump Multiple Response
4 Sets x 15 Reps
30 second one arm farmer carry
4 Sets x 2 Reps
Kettlebell One-Arm Swing
4 Sets x 15 Reps
Side Plank
4 Sets x 2 Reps
