Loading...
camo
Bulking
Intermediate
Machine strength
Plan Details
The camo routine by a.s.bond is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
D1 Chest-Biceps
Est. 90 min
8 exercises
Treadmill Running
1 Set
Aerobics
1 Set
Parallel Bar Leg Raise
3 Sets x 23 Reps
Barbell Bench Press
6 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 12 Reps
Barbell Curl
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Day 2
D2 Legs-Shoulders
Est. 200 min
14 exercises
Road Cycling
1 Set
Treadmill Running
1 Set
Aerobics
1 Set
Pilates
1 Set
Bodyweight Squat
5 Sets x 20 Reps
Bodyweight Lunge
4 Sets x 10 Reps
Bodyweight Calf Raise
4 Sets x 30 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Barbell Upright Row
5 Sets x 10 Reps
Dumbbell Alternating Bent-Over Reverse Fly
5 Sets x 10 Reps
Dumbbell Seated Alternating Reverse Fly
5 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
5 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
5 Sets x 10 Reps
Dumbbell Bent-Over Raise
5 Sets x 10 Reps
Day 3
D3 Back-Triceps
Est. 84 min
9 exercises
Treadmill Running
1 Set
Aerobics
1 Set
Pull-Up
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Single-Leg Bench Dip
4 Sets x 15 Reps
