Rigid Biceps
Bulking
Advanced
Machine strength
Plan Details
The Rigid Biceps routine by okaser123 is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Triceps
Est. 130 min
15 exercises
Barbell Bench Press
6 Sets x 5 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 20 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 10 Reps
Tue
Back and Biceps
Est. 97 min
13 exercises
Barbell Bent-Over Row
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 20 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
T Bar Row
4 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
EZ Bar Curl
4 Sets x 8 Reps
Cable One-Arm Bicep Curl
4 Sets x 20 Reps
Wed
Legs and Shoulders
Est. 149 min
17 exercises
Barbell Squat
6 Sets x 10 Reps
Machine Leg Press
6 Sets x 10 Reps
Hack Squat
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 20 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 15 Reps
Machine Seated Calf Raise
5 Sets x 25 Reps
Machine Calf Raise
4 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 20 Reps
Cable Lateral Raise
4 Sets x 15 Reps
Cable Front Raise
4 Sets x 15 Reps
Dumbbell Rear Deltoid Row
4 Sets x 8 Reps
