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SIMEON PANDA ROUTINE
Bulking
Advanced
Machine strength
Plan Details
The SIMEON PANDA ROUTINE routine by YassineAh is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
HOW TO BUILD BIG CHEST
Est. 54 min
5 exercises
Barbell Bench Press
7 Sets x 20 Reps
Barbell Incline Bench Press
6 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Straight Arm Crossover
3 Sets x 15 Reps
Day 2
HOW TO BUILD BIG ARMS
Est. 51 min
7 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Cable One-Arm Bicep Curl
4 Sets x 10 Reps
Cable Dual Overhead Curl
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Cable Tricep Kickback
4 Sets x 10 Reps
Day 3
HOW TO BUILD BIG SHOULDERS
Est. 39 min
5 exercises
Dumbbell Seated Shoulder Press
5 Sets x 15 Reps
Smith Machine Rear Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Front Raise
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Day 4
HOW TO BUILD BIG BACK
Est. 60 min
6 exercises
Barbell Bent-Over Row (Reverse Grip)
7 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Leverage Machine High Row
4 Sets x 15 Reps
Day 5
Workout 5
Est. 0 min
0 exercises
This day is empty
