Papasmurf's Routine
Bulking
Intermediate
Body
Plan Details
The Papasmurf's Routine routine by papasmurf0921 is a 2 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a total body workout. One day upper body. One day lower body. As always you are responsible for performing these exercises correctly. I will not be responsible for any injuries you may incur while performing these routines.
Routine detail
Day 1
Upper Body
Est. 135 min
16 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Crunch
3 Sets x 25 Reps
Barbell Deadlift
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Crunch
3 Sets x 25 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Crunch
3 Sets x 25 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Tricep Press (Close Grip)
3 Sets x 12 Reps
Band Cross-Over
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 2
Lower Body
Est. 95 min
11 exercises
Machine Leg Press
3 Sets x 12 Reps
Crunch
3 Sets x 25 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Crunch
3 Sets x 25 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Scissor Kick
3 Sets x 25 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Elliptical Training
1 Set
