papasmurf0921
Papasmurf's Routine
AUTOPLAY
AUDIO TIP
Bulking
Intermediate
Body
Plan Details
The Papasmurf's Routine routine by papasmurf0921 is a 2 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.
Plan Description
This is a total body workout. One day upper body. One day lower body. As always you are responsib...
Day 1
Day 2
Upper Body
Est time: 135 min
16 exercises
Dumbbell Alternating Hammer Curl
Biceps
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Crunch
Abs
Sets
3
Reps
25
Interval
00:00
Rest Time
01:00
Barbell Deadlift
Back
Sets
3
Reps
6
Interval
00:00
Rest Time
02:00
Cable Lat Pulldown (Wide Grip)
Back
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Barbell Preacher Curl
Biceps
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Crunch
Abs
Sets
3
Reps
25
Interval
00:00
Rest Time
01:00
Barbell Bent-Over Row
Back
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Incline Curl
Biceps
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Crunch
Abs
Sets
3
Reps
25
Interval
00:00
Rest Time
01:00
Cable Rope High Pulley Tricep Extension
Triceps
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Dumbbell Alternating Deltoid Raise
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Barbell Bench Press
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Barbell Tricep Press (Close Grip)
Triceps
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Band Cross-Over
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Seated One-Arm Tricep Extension
Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Elliptical Training
Cardio
Sets
0
Reps
0
Interval
00:00
Rest Time
00:20
