RPADAMS PF Routine
Bulking
Intermediate
Machine strength
Plan Details
The RPADAMS PF Routine routine is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
New PF Workout
Routine detail
Mon
Leg Day
9 exercises
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Machine Calf Press
5 Sets x 8 Reps
Machine Hip Abduction
5 Sets x 8 Reps
Machine Hip Adduction
5 Sets x 8 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
Machine Single-Leg Press
5 Sets x 8 Reps
Machine Crunch
3 Sets x 8 Reps
Wed
Chest / Back Day
12 exercises
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Incline Chest Press
5 Sets x 8 Reps
Machine Lat Pulldown
5 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Smith Machine Bent-Over Row (Reverse Grip)
5 Sets x 8 Reps
Cable Mid Chest Crossover
5 Sets x 8 Reps
Cable V Bar Pulldown
5 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
5 Sets x 8 Reps
Dumbbell Incline Fly
5 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
5 Sets x 8 Reps
Machine Crunch
3 Sets x 8 Reps
Fri
Arm/ Shoulder Day
15 exercises
Machine Bicep Curl
5 Sets x 8 Reps
Machine Tricep Extension
5 Sets x 8 Reps
Machine Seated Tricep Dip
5 Sets x 8 Reps
Machine Reverse Fly
5 Sets x 8 Reps
Machine Shoulder Press
5 Sets x 8 Reps
Cable Upright Row
5 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Dumbbell Rotational Row
5 Sets x 8 Reps
Dumbbell Front Raise
5 Sets x 8 Reps
EZ Bar Close Grip Curl
5 Sets x 8 Reps
EZ Bar Curl
5 Sets x 8 Reps
Barbell Bicep Drag Curl
5 Sets x 8 Reps
Dumbbell Reverse Wrist Curl
5 Sets x 8 Reps
Dumbbell Reverse Wrist Curl
5 Sets x 8 Reps
Machine Crunch
3 Sets x 8 Reps
