bol og sol

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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

1 tung over 8 exercises, 42 mins

Barbell Bent-Over Row	3x3 reps	rest: 60s
Pull-Up	2x6 reps	rest: 60s
Machine Inverted Row	2x6 reps	rest: 60s
Barbell Bench Press	3x5 reps	rest: 60s
Weighted Tricep Dip	2x6 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x6 reps	rest: 60s
Barbell Drag Curl	3x6 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x6 reps	rest: 60s

2 tung bein 8 exercises, 41 mins

3 hypertrofi skuldre/rygg 8 exercises, 1 hr 0 min

Barbell Bent-Over Row	6x3 reps	rest: 60s
Machine Inverted Row	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x12 reps	rest: 60s
Cable Grip Lat Pulldown (Narrow Grip)	3x12 reps	rest: 60s
Barbell Shoulder Press	3x10 reps	rest: 60s
Machine Reverse Fly	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x15 reps	rest: 60s

4 hypertrofi bein 8 exercises, 1 hr 0 min

5 hypertrofi bryst/armer 10 exercises, 1 hr 7 mins

Barbell Bench Press	6x3 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Machine Bench Press	3x12 reps	rest: 60s
Cable Incline Fly	3x15 reps	rest: 60s
Barbell Preacher Curl	2x10 reps	rest: 60s
Dumbbell Concentration Curl	2x12 reps	rest: 60s
Barbell Bicep Drag Curl	2x15 reps	rest: 60s
Barbell Tricep Extension	3x8 reps	rest: 60s
Cable Shoulder Extension	2x12 reps	rest: 60s
Cable Rope Overhead Tricep Extension	2x15 reps	rest: 60s