Loading...
shredded summer
Bulking
Intermediate
Barbell
Plan Details
The shredded summer routine by fathead32 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
build muscle and loose body fat
Routine detail
Day 17
chest
Est. 40 min
5 exercises
Barbell Bench Press
2 Sets x 10 Reps
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Push-Up
4 Sets x 8 Reps
Day 18
back
Est. 54 min
6 exercises
Back Hyperextension
4 Sets x 12 Reps
Barbell Deadlift
2 Sets x 10 Reps
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Dumbbell One-Arm Row
4 Sets x 6 Reps
Pull-Up
3 Sets x 6 Reps
Day 19
shoulder
Est. 66 min
8 exercises
Barbell Rear Military Press
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Side Bend
4 Sets x 8 Reps
Leg Raise
2 Sets x 12 Reps
Day 20
legs
Est. 46 min
5 exercises
Barbell Squat
2 Sets x 10 Reps
Barbell Squat
3 Sets x 6 Reps
Barbell Lunge
3 Sets x 6 Reps
Stiff Legged Deadlift
3 Sets x 12 Reps
Barbell Standing Calf Raise
6 Sets x 10 Reps
Day 21
arm
Est. 41 min
7 exercises
Barbell Curl
2 Sets x 10 Reps
Barbell Curl
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Hammer Curl
3 Sets x 6 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
2 Sets x 8 Reps
Dip
3 Sets x 6 Reps
