sharifhh
216 Routine X
AUTOPLAY
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The 216 Routine X routine by sharifhh is a 2 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.
Plan Description
This routine was designed for 16 Day/Month. Saturday: "Chest, Legs, Biceps and Abs" Sunday: "Sho...
Day 2
Day 8
Shoulders, Back, Triceps and Forearms
Est time: 126 min
14 exercises
Dumbbell Seated Shoulder Press
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:30
Dumbbell One-Arm Front Raise
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:30
Dumbbell Lateral Raise
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:30
Dumbbell Reverse Fly
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:30
Cable Lat Pulldown (Wide Grip)
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:30
Dumbbell One-Arm Row
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:30
Machine Reverse Lat Pulldown (Close Grip)
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:30
Back Hyperextension
Back
Sets
4
Reps
20
Interval
00:00
Rest Time
01:30
Smith Machine Shrug
Back
Sets
4
Reps
12
Interval
00:00
Rest Time
01:30
Barbell Bench Press (Close Grip)
Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:30
Dumbbell One-Arm Tricep Extension
Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:30
Cable Shoulder Extension
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:30
Barbell Kneeling Wrist Curl (Palms Up)
Forearms
Sets
3
Reps
20
Interval
00:00
Rest Time
01:30
Wrist Roller
Forearms
Sets
3
Reps
20
Interval
00:00
Rest Time
01:30
