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Sero's "X-TREME FIT" Routine – 6x/week // 2x/day
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Sero's "X-TREME FIT" Routine – 6x/week // 2x/day routine by Mindset.Soldier is a 10 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Start: 12th October 2022
Routine detail
Mon
HOME – Abs, Jogging 1
Est. 0 min
5 exercises
Hollow Body Holds
1 Set
Side Bridge
1 Set
Air Bike
2 Sets x 10 Reps
Leg Raise
2 Sets x 10 Reps
Running
1 Set
Mon
GYM – Upper Body 1
Est. 0 min
11 exercises
Warm Up – Upper Body
1 Set
Barbell Bench Press
5 Sets x 6 Reps
Dumbbell Hammer Curl
5 Sets x 6 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Tricep Extension
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Smith Machine Shrug
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Tue
HOME – Stretching, Mobility 1
Est. 0 min
6 exercises
Pelvic Tilt to Glute Bridge
2 Sets x 10 Reps
Knees to Chest Hug
1 Set x 10 Reps
Back Stretch
1 Set x 10 Reps
Hip Stretch
1 Set x 10 Reps
Sphinx
1 Set x 10 Reps
One-Arm Wall Stretch
1 Set x 10 Reps
Tue
GYM – Lower Body 1
Est. 0 min
6 exercises
Warm Up – Lower Body
1 Set
Machine Leg Press
3 Sets x 12 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 12 Reps
Hip Thrust Machine
3 Sets x 12 Reps
Barbell Front Squat
2 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Wed
GYM – Upper Body 2
Est. 0 min
15 exercises
Warm Up – Upper Body
1 Set
Pull-Up
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
Barbell Curl
4 Sets x 8 Reps
Cable Incline Fly
3 Sets x 12 Reps
Push-Up
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Side Row
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 15 Reps
Wed
HOME – Abs, Jogging 2
Est. 0 min
3 exercises
Reverse Crunch
4 Sets x 12 Reps
Crunch
3 Sets x 15 Reps
Running
1 Set
Thu
GYM – Lower Body 2
Est. 0 min
7 exercises
Warm Up – Lower Body
1 Set
Barbell Squat
3 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Hip Thrust Machine
3 Sets x 12 Reps
Smith Machine Calf Raise
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Thu
HOME – Stretching, Mobility 2
Est. 0 min
8 exercises
Bridge
1 Set
Alternating Leg Bridge
1 Set x 10 Reps
Cobra
1 Set
Upward Facing Dog
1 Set x 8 Reps
Cross Leg Erector Spinae
1 Set
Standing Trunk Rotation
1 Set x 8 Reps
90/90 Hamstring Stretch
1 Set x 10 Reps
Wall Calf Stretch
1 Set x 10 Reps
Fri
GYM – Upper Body 3
Est. 0 min
13 exercises
Warm Up – Upper Body
1 Set
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Hammer Curl
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 6 Reps
Sat
HOME – Legs, Abs, Jogging
Est. 0 min
4 exercises
Bodyweight Squat
2 Sets x 10 Reps
Bodyweight Lunge
2 Sets x 10 Reps
Mountain Climber
2 Sets x 15 Reps
Running
1 Set
