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Super Set Extra Shoulder & Arm 6 days*
Bulking
Advanced
Machine strength
Plan Details
The Super Set Extra Shoulder & Arm 6 days* routine by recepcevis is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
superset and high volume with light weight. it will increase the blood circulation and it will give max grow.
Routine detail
Mon
Arms & Shoulder
Est. 147 min
11 exercises
Barbell Curl
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15 Reps
Dumbbell Tricep Extension
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Cable Deltoid Raise
4 Sets x 15 Reps
Barbell Shoulder Press
4 Sets x 15 Reps
Barbell Upright Row
4 Sets x 15 Reps
Machine Reverse Fly
4 Sets x 15 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Treadmill Running
1 Set
Tue
Leg
Est. 82 min
9 exercises
Stationary Bike
1 Set
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Bodyweight Lunge
4 Sets x 15 Reps
Step Machine
1 Set
Wed
Back & Calf
Est. 55 min
8 exercises
Barbell Bent-Over Row
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
T Bar Row
4 Sets x 15 Reps
Back Hyperextension
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Donkey Calf Raise
4 Sets x 15 Reps
Thu
Arms & Forearms & ABS
Est. 125 min
11 exercises
Preacher Curl Machine
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Alternating Preacher Curl (Hammer)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Alternating Kickback
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Treadmill Running
1 Set
Fri
Chest & Shoulder
Est. 158 min
13 exercises
Barbell Bench Press
4 Sets x 15 Reps
Barbell Incline Bench Press
4 Sets x 15 Reps
Barbell Decline Bench Press
4 Sets x 15 Reps
Dumbbell Pullover
4 Sets x 15 Reps
Cable Lower Chest Raise
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Machine Fly
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Machine Deltoid Raise
4 Sets x 15 Reps
Cable Deltoid Raise
4 Sets x 15 Reps
Dumbbell Bent-Over Raise
4 Sets x 15 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Boxing
1 Set
Sat
Power Walk & ABS
Est. 86 min
5 exercises
Running
1 Set
Leg Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Side Bridge
3 Sets
