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DarkSpoon
Sheiko 31
AUTOPLAYAUDIO TIP
Bulking
Intermediate
Barbell
Plan Details
The Sheiko 31 routine by DarkSpoon is a 12 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.
Day 1
Day 3
Day 5
Day 8
Day 10
Day 12
Day 15
Day 17
Day 19
Day 19
Day 24
Day 26
W1 Mon
Est time:Â 101Â min
17 exercises
Barbell Bench Press
Chest
Sets
1
Reps
5
Interval
00:00
Rest Time
02:00
Barbell Bench Press
Chest
Sets
1
Reps
4
Interval
00:00
Rest Time
02:00
Barbell Bench Press
Chest
Sets
1
Reps
3
Interval
00:00
Rest Time
02:00
Barbell Bench Press
Chest
Sets
4
Reps
2
Interval
00:00
Rest Time
02:00
Barbell Deep Squat
Upper Legs
Sets
1
Reps
5
Interval
00:00
Rest Time
02:00
Barbell Deep Squat
Upper Legs
Sets
2
Reps
5
Interval
00:00
Rest Time
02:00
Barbell Deep Squat
Upper Legs
Sets
1
Reps
2
Interval
00:00
Rest Time
02:00
Barbell Deep Squat
Upper Legs
Sets
1
Reps
4
Interval
00:00
Rest Time
02:00
Barbell Deep Squat
Upper Legs
Sets
1
Reps
6
Interval
00:00
Rest Time
02:00
Barbell Deep Squat
Upper Legs
Sets
1
Reps
7
Interval
00:00
Rest Time
02:00
Barbell Deep Squat
Upper Legs
Sets
1
Reps
5
Interval
00:00
Rest Time
02:00
Barbell Deep Squat
Upper Legs
Sets
1
Reps
3
Interval
00:00
Rest Time
02:00
Barbell Bench Press
Chest
Sets
1
Reps
3
Interval
00:00
Rest Time
02:00
Barbell Bench Press
Chest
Sets
1
Reps
3
Interval
00:00
Rest Time
02:00
Barbell Bench Press
Chest
Sets
4
Reps
3
Interval
00:00
Rest Time
02:00
Dumbbell Fly
Chest
Sets
4
Reps
8
Interval
00:00
Rest Time
02:00
Barbell Good Morning
Back
Sets
5
Reps
5
Interval
00:00
Rest Time
02:00
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