Back 2 basics
Bulking
Intermediate
Machine strength
Plan Details
The Back 2 basics routine by par_karrman is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Time to get back to life, and back to basics. Big focus on basic exersice. Medium heavy to heavy set.
Routine detail
Day 1
Ben/Mage
Est. 35 min
5 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Day 2
Bröst/Axlar/Triceps
Est. 50 min
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Day 3
Rygg/Biceps
Est. 52 min
7 exercises
Barbell Deadlift
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Machine Back Extension
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
