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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. 124 min
10 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
Machine Hip Abduction
4 Sets x 15 Reps
Machine Hip Adduction
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Bodyweight Calf Raise
4 Sets x 15 Reps
Treadmill Running
1 Set
Wed
Arms & Forearms & ABS
Est. 106 min
12 exercises
Barbell Preacher Curl
4 Sets x 15 Reps
Dumbbell Alternating Preacher Curl (Hammer)
4 Sets x 15 Reps
Preacher Curl Machine
4 Sets x 15 Reps
Dip
4 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 15 Reps
Dumbbell Alternating Kickback
4 Sets x 15 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 15 Reps
Weighted Side Bend
3 Sets x 15 Reps
Air Bike
3 Sets x 8 Reps
Treadmill Running
1 Set
Thu
Back & Calf
Est. 85 min
11 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
Rear Pull-Up (Wide Grip)
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Back Hyperextension
4 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Donkey Calf Raise
4 Sets x 15 Reps
Kettlebell Renegade Row
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Machine Iso Lateral High Row
3 Sets x 8 Reps
Fri
Chest & Shoulder
Est. 152 min
12 exercises
Barbell Bench Press
4 Sets x 15 Reps
Dumbbell Pullover
4 Sets x 15 Reps
Barbell Incline Bench Press
4 Sets x 15 Reps
Barbell Decline Bench Press
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 Shoulder Press
4 Sets x 15 Reps
Dumbbell Bent-Over Raise
4 Sets x 15 Reps
Machine Deltoid Raise
4 Sets x 15 Reps
Cable Deltoid Raise
4 Sets x 15 Reps
Treadmill Running
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
