gennaio 2022 - richiamo forza

DOWNLOADS/VIEWS: 0/41

RATING: 0 (FROM 0 JEFIT MEMBERS)

3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Richiamo di forza con piramidali doppi
3 settimane di carico + 1 scarico (eliminare 1 serie nei superset)

chest-shoulder-biceps-abs 15 exercises, 0 min

Barbell Bench Press	1x5 reps	rest: 120s
Barbell Bench Press	1x10 reps	rest: 120s
Barbell Bench Press	1x5 reps	rest: 120s
Barbell Bench Press	1x10 reps	rest: 120s
Dumbbell Incline Bench Press	3x5 reps	rest: 0s
Barbell Military Press	3x10 reps	rest: 120s
Push-Up	4x10 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 60s
Dumbbell Alternating Incline Curl	1x5 reps	rest: 60s
Dumbbell Alternating Incline Curl	1x10 reps	rest: 60s
Dumbbell Alternating Incline Curl	1x5 reps	rest: 60s
Dumbbell Alternating Incline Curl	1x10 reps	rest: 60s
EZ Bar Curl	4x10 reps	rest: 60s
Hanging Knee Raise Rotation	4x5 reps	rest: 0s
Sit-Up	4x10 reps	rest: 120s

legs-abs 14 exercises, 0 min

Barbell Bench Squat	1x5 reps	rest: 120s
Barbell Bench Squat	1x10 reps	rest: 120s
Barbell Bench Squat	1x5 reps	rest: 120s
Barbell Bench Squat	1x10 reps	rest: 120s
Barbell Bulgarian Split Squat	3x5 reps	rest: 0s
Barbell Decline Bench Press	3x10 reps	rest: 120s
Barbell Romanian Deadlift	1x5 reps	rest: 120s
Barbell Romanian Deadlift	1x10 reps	rest: 120s
Barbell Romanian Deadlift	1x5 reps	rest: 120s
Barbell Romanian Deadlift	1x10 reps	rest: 120s
Bridge	3x8 reps • 60s	rest: 60s
Machine Leg Extension	4x10 reps	rest: 60s
Machine Calf Press	3x8 reps	rest: 60s
Jackknife Sit-Up	4x10 reps	rest: 60s

back-shoulders-triceps-abs 14 exercises, 0 min

Cable Lat Pulldown (Wide Grip)	1x5 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	1x10 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	1x5 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	1x10 reps	rest: 120s
Machine Lat Pulldown	3x5 reps	rest: 0s
Cable Seated Row	3x10 reps	rest: 120s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Cable Shoulder Extension	4x10 reps	rest: 60s
Crunch	3x12 reps	rest: 0s
Plank	3x8 reps • 60s	rest: 120s