training split 1 Day Full Body

DOWNLOADS/VIEWS: 2/1425

RATING: 0 (FROM 0 JEFIT MEMBERS)

3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Over 4 dagen alle spiergroepen verdeeld waarvan buik ik de buikspieren zelf elke training meeneem. Rug doe ik 2x.

Leg day 10 exercises, 1 hr 27 mins

Treadmill Running	1x12 reps	rest: 12s
Barbell Squat	3x12 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Machine Leg Press	3x12 reps	rest: 60s
Machine Leg Curl (Prone)	3x12 reps	rest: 60s
Dumbbell Lunge	3x12 reps	rest: 60s
Machine Calf Raise	3x12 reps	rest: 60s
Dumbbell Seated Single-Leg Calf Raise	3x12 reps	rest: 60s
Cable Leg Kickback	3x12 reps	rest: 60s
Treadmill Running	1x12 reps	rest: 12s

Chest Shoulders Triceps 11 exercises, 1 hr 35 mins

Treadmill Running	1x12 reps	rest: 12s
Barbell Bench Press	3x12 reps	rest: 60s
Barbell Incline Bench Press	3x12 reps	rest: 60s
Cable Incline Fly	3x12 reps	rest: 60s
Weight Plate Shrug	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x12 reps	rest: 60s
EZ Bar Tricep Extension	3x12 reps	rest: 60s
Dumbbell Seated Tricep Press	3x12 reps	rest: 60s
Treadmill Running	1x12 reps	rest: 12s

Back Biceps ABS 11 exercises, 1 hr 34 mins

Treadmill Running	1x12 reps	rest: 12s
T Bar Row	3x12 reps	rest: 60s
Barbell Romanian Deadlift	3x12 reps	rest: 60s
Cable V Bar Pulldown	3x12 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	3x12 reps	rest: 60s
EZ Bar Curl	3x12 reps	rest: 60s
Dumbbell Concentration Curl	3x12 reps	rest: 60s
Machine Ab Crunch	3x12 reps	rest: 60s
Plank	3x12 reps	rest: 60s
Parallel Bar Hip Raise	3x12 reps	rest: 60s
Treadmill Running	1x12 reps	rest: 12s

Full body day 17 exercises, 2 hrs 22 mins

Treadmill Running	1x12 reps	rest: 12s
Barbell Bench Press	3x12 reps	rest: 60s
Barbell Incline Bench Press	3x12 reps	rest: 60s
Cable Incline Fly	3x12 reps	rest: 60s
Weight Plate Shrug	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x12 reps	rest: 60s
EZ Bar Tricep Extension	3x12 reps	rest: 60s
Dumbbell Seated Tricep Press	3x12 reps	rest: 60s
T Bar Row	3x12 reps	rest: 60s
Barbell Romanian Deadlift	3x12 reps	rest: 60s
Cable V Bar Pulldown	3x12 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	3x12 reps	rest: 60s
EZ Bar Curl	3x12 reps	rest: 60s
Dumbbell Concentration Curl	3x12 reps	rest: 60s
Treadmill Running	1x12 reps	rest: 12s