Captain america
Bulking
Intermediate
Machine strength
Plan Details
The Captain america routine by lakdeuz is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This program is design to emphasise on muscles that make you look like a superhero ;)
Routine detail
Mon
BACK
Est. 34 min
5 exercises
Weighted Pull-Up
4 Sets x 4 Reps
Dumbbell One-Arm Row
2 Sets x 4 Reps
Cable Seated Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Plank
3 Sets
Wed
PECS
Est. 32 min
4 exercises
Barbell Incline Bench Press
4 Sets x 4 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Cross-Over
2 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Fri
UPPER BODY
Est. 57 min
7 exercises
Barbell Seated Press
3 Sets x 6 Reps
Weighted Pull-Up
3 Sets x 6 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
2 Sets x 10 Reps
Barbell Curl
4 Sets x 8 Reps
Cable High Pulley Tricep Extension
4 Sets x 8 Reps
