Kamen i praÄ‡ka III

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3 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

nastavak nedelja treÄ‡a

LeÄ‘a, biceps 8 exercises, 1 hr 29 mins

Cable V Bar Pulldown	4x10 reps	rest: 90s
Dumbbell Deadlift	4x10 reps	rest: 90s
Barbell Pullover	4x10 reps	rest: 90s
Barbell Deadlift	4x10 reps	rest: 90s
Barbell One-Arm Row	4x10 reps	rest: 90s
Dumbbell Alternating Hammer Curl	4x10 reps	rest: 90s
Barbell Bicep Drag Curl	4x10 reps	rest: 90s
Dumbbell Zottman Curl	4x10 reps	rest: 90s

Grudi, triceps 7 exercises, 1 hr 16 mins

Dumbbell Bench Press	4x10 reps	rest: 90s
Dumbbell Incline Bench Press	4x10 reps	rest: 90s
Dumbbell Decline Bench Press	4x10 reps	rest: 90s
Push-Up	4x10 reps	rest: 90s
Dumbbell Seated Tricep Press	4x10 reps	rest: 90s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 90s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x10 reps	rest: 90s

Ramena, trapez, podlaktice 8 exercises, 1 hr 25 mins

Barbell Front Raise	4x10 reps	rest: 90s
Dumbbell Lateral Raise	4x10 reps	rest: 90s
Dumbbell One-Arm Shoulder Press	4x10 reps	rest: 90s
Dumbbell Lateral Raise (Prone)	4x10 reps	rest: 90s
Cable Shrug	4x10 reps	rest: 90s
Weight Plate Neck Extension (Prone)	4x10 reps	rest: 90s
Weight Plate Pinch	4x10 reps	rest: 90s
Barbell Kneeling Wrist Curl (Palms Up)	4x10 reps	rest: 90s

Noge, abdomen 8 exercises, 1 hr 26 mins

Barbell Lunge	4x10 reps	rest: 90s
Barbell Squat (Wide Stance)	4x10 reps	rest: 90s
Single-Leg Kickback	4x10 reps	rest: 90s
Machine Leg Press (Narrow Stance)	4x10 reps	rest: 90s
Dumbbell Calf Raise	4x10 reps	rest: 90s
Dumbbell Side Bend	4x10 reps	rest: 90s
Kettlebell Figure Eight	4x10 reps	rest: 90s
Seated Bench Leg Pull-In	4x10 reps	rest: 90s