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ProfChaos Meathead
AUDIO TIP
Bulking
Advanced
None
Plan Details
The ProfChaos Meathead routine is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
various stretching and meathead lifts that allow for flexibility and strength. good way to increase and maximize gains and recovery
Routine detail
Mon
Night Stretches - Yoga
Est. 34 min
31 exercises
Theragun
1 Set
Standing Cow Face
1 Set
Door Frame Pec Stretch
1 Set
Door Frame Biceps Stretch
1 Set
Ear to Shoulder Stretch
1 Set
Forearm Extensor
1 Set
Forearm Flexor
1 Set
Tricep Stretch
1 Set x 10 Reps
Shoulder Stretch
1 Set x 10 Reps
Foot Roller
1 Set
Standing Oblique Stretch
1 Set
Toe Touch Stretch
1 Set x 10 Reps
Straddle Stretch
1 Set x 10 Reps
Side Lunge Stretch
1 Set
Malasana
1 Set
Calf Stretch
1 Set
Soleus and Achilles Stretch
1 Set x 10 Reps
Quadricep Stretch
1 Set x 10 Reps
Pec Minor Release
1 Set
Scapula Release
1 Set
Piriformis Roller
1 Set
Butterfly Stretch
1 Set
Couch Stretch
1 Set
Pigeon Pose
1 Set
Sleeper Stretch
1 Set
Happy Baby Pose
1 Set
Extended Arm Child Pose
1 Set x 10 Reps
Foam Roller Chest Opener Stretch
1 Set
Lying Piriformis Stretch Against Wall
1 Set
Legs Up The Wall Pose
1 Set
Bodyweight Lunge
1 Set x 20 Reps
Mon
Morning Stretches - Pilates
Est. 37 min
34 exercises
Gripper
1 Set x 20 Reps
Resistance Band External Rotation
1 Set x 20 Reps
Band Reverse Fly
1 Set x 20 Reps
Shoulder Mobility with Yoga Bar
1 Set x 2 Reps
Cuban Rotation
1 Set x 20 Reps
Behind Head Side Bend
1 Set x 20 Reps
Behind Head Fly
1 Set x 20 Reps
Pronation & Supination
1 Set x 20 Reps
Ankle Circles
1 Set x 20 Reps
Standing Psoas March
1 Set x 10 Reps
Halo Chops
1 Set x 10 Reps
Kettlebell Around the World
1 Set x 10 Reps
Standing Overhead March
1 Set x 10 Reps
Pendulum Swing
1 Set x 10 Reps
90/90 Hip Switch
1 Set x 20 Reps
Seated Hip Flexors Lift Off
1 Set x 10 Reps
Seated Hip Flexors Lift Off Wide
1 Set x 10 Reps
Weight Plate Russian Twist
1 Set x 20 Reps
Spider-Man Planks
1 Set x 20 Reps
Kettlebell Plank Pull Through
1 Set x 10 Reps
Flutter Kick
1 Set x 20 Reps
Lying Alternating Knee Raise
1 Set x 20 Reps
Bridge
1 Set
Side Plank
1 Set x 10 Reps
Side Lying Leg Raise
1 Set x 20 Reps
Side Lying Clamshells
1 Set x 20 Reps
Thread the Needle
1 Set x 10 Reps
Glute Kickback (Kneeling)
1 Set x 20 Reps
Cat Cow
1 Set x 20 Reps
Quadruped Thoracic Rotation
1 Set x 20 Reps
Reverse Wing Flap
1 Set x 20 Reps
W to X Raise
1 Set x 20 Reps
Behind the Head Press with Yoga Bar
1 Set x 10 Reps
Behind the Back Raise with Yoga Bar
1 Set x 20 Reps
Mon
Upper Body
Est. 119 min
11 exercises
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Bench Press
7 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 10 Reps
Indoor Cycling
1 Set
Tue
Lower Body
Est. 131 min
9 exercises
Barbell Squat
15 Sets x 10 Reps
Barbell Rocking Standing Calf Raise
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Band Hip Adductors
3 Sets x 10 Reps
Elliptical Training
1 Set
Wed
Cardio Bike
Est. 62 min
1 exercise
Indoor Cycling
1 Set
Wed
Cardio Elliptical
Est. 62 min
1 exercise
Elliptical Training
1 Set
Thu
Upper Body
Est. 119 min
11 exercises
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Bench Press
7 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 10 Reps
Indoor Cycling
1 Set
Fri
Lower Body
Est. 113 min
9 exercises
Barbell Squat
7 Sets x 10 Reps
Barbell Rocking Standing Calf Raise
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Band Hip Adductors
3 Sets x 10 Reps
Elliptical Training
1 Set
