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Individual muscle groups
AUDIO TIP
Bulking
Advanced
None
Plan Details
The Individual muscle groups routine by Reaper12Grimm is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Beginner workout plan for Tessa XXL XXL XXL XXL XXL XXL XXL XXL XXL XXL XXL XXL XXL XXL XXL
Routine detail
Day 1
Chest
Est. 66 min
5 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Bench From the Floor
4 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Plate Press
3 Sets x 10 Reps
Day 2
Back
Est. 42 min
6 exercises
Pull-Up
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Day 3
Shoulders and Traps
Est. 56 min
8 exercises
Dumbbell Alternating Deltoid Raise
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Smith Machine Deltoid Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Behind the Back Shrug
3 Sets x 10 Reps
Day 4
Biceps and Triceps
Est. 85 min
11 exercises
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable Standing Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 10 Reps
Day 5
Quads and Calves
Est. 56 min
8 exercises
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Day 6
Forearms and Abs
Est. 71 min
11 exercises
Dumbbell One-Arm Wrist Curl
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Weight Plate Hand Squeeze
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Scissor Kick
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
