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MindPump Anabolic Phase III
AUDIO TIP
General
Advanced
Dumbbell
Plan Details
The MindPump Anabolic Phase III routine by kevinphillips is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
I
Est. 0 min
15 exercises
Barbell Front Squat
3 Sets x 12 Reps
Sissy Squats
2 Sets x 15 Reps
Barbell Incline Bench Press
2 Sets x 12 Reps
Cable Crossovers
2 Sets x 15 Reps
Barbell Bent-Over Row
2 Sets x 15 Reps
Dumbbell Pullover
2 Sets x 12 Reps
Dumbbell Shoulder Shrug
5 Sets x 15 Reps
Cable Rear Delt Flys
2 Sets x 12 Reps
Dumbbell Upright Row
2 Sets x 12 Reps
Dumbbell Supinating Curls
2 Sets x 15 Reps
Dumbbell Overhead Tricep Extension
2 Sets x 15 Reps
Cable Hammer Bicep Curl
2 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
Dumbbell Calf Raise
4 Sets x 20 Reps
Hanging Leg Raises
5 Sets x 15 Reps
Wed
II
Est. 0 min
13 exercises
Barbell Deadlift
3 Sets x 10 Reps
Pull-Up
2 Sets x 12 Reps
Dumbbell Bench Press
2 Sets x 12 Reps
Barbell Shrug
3 Sets x 15 Reps
Dumbbell Incline Fly
2 Sets x 12 Reps
Dumbbell Arnold Press
2 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
EZ Bar Curl
2 Sets x 12 Reps
Weighted Tricep Dip
2 Sets x 12 Reps
Band Tricep Presssown
2 Sets x 12 Reps
Barbell Reverse Curl
2 Sets x 15 Reps
Dumbbell Calf Raise
4 Sets x 20 Reps
Decline Sit-ups
5 Sets x 20 Reps
Fri
III
Est. 0 min
14 exercises
Barbell Romanian Deadlift
3 Sets x 12 Reps
Cable Seated Row
2 Sets x 12 Reps
Cable V Bar Pulldown
2 Sets x 15 Reps
Dumbbell Shoulder Shrug
5 Sets x 15 Reps
Barbell Incline Bench Press
2 Sets x 12 Reps
Cable Cross-Over
2 Sets x 20 Reps
Barbell Shoulder Press
2 Sets x 12 Reps
Dumbbell Rear Lateral Raise
2 Sets x 12 Reps
Dumbbell Hammer Curl
2 Sets x 12 Reps
Dumbbell Skull Crushers
2 Sets x 12 Reps
EZ Bar Curl
2 Sets x 12 Reps
Bench Dip
2 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 20 Reps
Hanging Leg Raise
5 Sets x 15 Reps
