Wave Mass

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4 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Wave Mass Programm von Schiller aus Team-Andro

Wadenheben im DC-Style:
10 Sekunden im Stretch, explosiv hoch, kontraktion halten und langsam runter.

KlimmzÃ¼ge:
5 mal Maximal

Day 3
Day 1
Day 2

Pull (RÃ¼cken | Bizeps) 17 exercises, 1 hr 4 mins

Barbell Deadlift	3x3 reps	rest: 20s
Barbell Deadlift	3x2 reps	rest: 20s
Barbell Deadlift	3x1 reps	rest: 60s
	5x10 reps	rest: 60s
	2x7 reps	rest: 20s
	2x5 reps	rest: 20s
	2x3 reps	rest: 60s
	2x25 reps	rest: 60s
Chin-Up (Close Grip)	1x6 reps	rest: 20s
Chin-Up (Close Grip)	1x12 reps	rest: 20s
Chin-Up (Close Grip)	1x15 reps	rest: 60s
Barbell Curl	2x7 reps	rest: 20s
Barbell Curl	2x5 reps	rest: 20s
Barbell Curl	2x3 reps	rest: 60s
Dumbbell Hammer Curl	1x6 reps	rest: 20s
Dumbbell Hammer Curl	1x12 reps	rest: 20s
Dumbbell Hammer Curl	1x15 reps	rest: 60s

Push (Brust | Schultern | Trizeps) 12 exercises, 56 mins

Barbell Incline Bench Press	2x7 reps	rest: 20s
Barbell Incline Bench Press	2x5 reps	rest: 20s
Barbell Incline Bench Press	2x3 reps	rest: 60s
Barbell Decline Bench Press	3x10 reps	rest: 60s
Dumbbell Fly	4x8 reps	rest: 60s
Barbell Military Press	2x7 reps	rest: 20s
Barbell Military Press	2x5 reps	rest: 20s
Barbell Military Press	2x3 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	5x10 reps	rest: 60s
Barbell Rear Tricep Extension	1x6 reps	rest: 20s
Barbell Rear Tricep Extension	1x12 reps	rest: 20s
Barbell Rear Tricep Extension	1x15 reps	rest: 20s

Beine 9 exercises, 39 mins

Machine Calf Raise	2x10 reps	rest: 60s
	1x6 reps	rest: 20s
	1x12 reps	rest: 20s
	1x15 reps	rest: 60s
Barbell Squat	3x5 reps	rest: 20s
Barbell Squat	3x4 reps	rest: 20s
Barbell Squat	3x3 reps	rest: 60s
Barbell Hack Squat	4x10 reps	rest: 60s
Barbell Stiff-Leg Deadlift (Bench)	4x6 reps	rest: 10s