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????? Destruction ?????
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The ????? Destruction ????? routine by Sam.Darche is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
When more used to, and shoulders stronger switch barbell to dumbbell to get more range of motion for chest day. If you can do 10 easily continue until you can't! Try find your weights and what's your limit every workout.
Routine detail
Mon
Back and Biceps
Est. 59 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine T Bar Reverse Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Curl
3 Sets x 21 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Barbell Behind the Back Shrug
3 Sets x 10 Reps
Tue
Chest, Triceps and Shoulders
Est. 70 min
10 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Barbell Military Press (Seated)
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Dip
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Wed
Legs and Legs
Est. 50 min
9 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Bench Hip Thrust
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Decline Crunch
2 Sets x 25 Reps
Parallel Bar Hip Raise
2 Sets x 25 Reps
