SBP (Phase 1 - Chest and Back Specialization)
Bulking
Intermediate
Barbell
Plan Details
The SBP (Phase 1 - Chest and Back Specialization) routine by BrendanConroy is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Shoulder and Back
Est. 57 min
5 exercises
Weighted Pull-Up
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Wed
Lower Body and Abs
Est. 79 min
7 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 5 Reps
Machine Leg Extension
3 Sets x 5 Reps
Barbell Standing Calf Raise
3 Sets x 5 Reps
Hanging Leg Raise
3 Sets x 5 Reps
Hanging Knee Raise
3 Sets x 5 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 5 Reps
Fri
Heavy Chest
Est. 71 min
6 exercises
Barbell Incline Bench Press
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Cable Elevated Row
3 Sets x 5 Reps
Dumbbell Incline Curl
3 Sets x 5 Reps
Barbell Curl
3 Sets x 5 Reps
Cable Shoulder Extension
3 Sets x 5 Reps
