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be ready to get fire?
AUTOPLAYAUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The be ready to get fire? routine by shamyonas is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
If you want to gain muscle .Do this workout for 12 weeks and you will be on fire and thank me later ?
Routine detail
Mon
chest and triceps
Est. 60 min
9 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Dumbbell Tricep Extension (Floor, Supine)
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Tue
back and biceps
Est. 56 min
9 exercises
Chin-Up with Knee Raise
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Wed
shoulder and leg
Est. 56 min
9 exercises
Machine Leg Press
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Thu
chest and triceps
Est. 56 min
9 exercises
Push-Up
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Plank
3 Sets
Crunch
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Fri
back and biceps
Est. 50 min
8 exercises
Cable Standing Row
3 Sets x 10 Reps
Cable Elevated Row
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Seated Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 10 Reps
Sat
shoulder and leg
Est. 56 min
9 exercises
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Weight Plate Front Raise
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
