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haust
Bulking
Advanced
Machine strength
Plan Details
The haust routine by vignirorn is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Brjost
Est. 70 min
9 exercises
Back Hyperextension
3 Sets x 15 Reps
Barbell Bench Press
6 Sets x 6 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Bench Press
2 Sets x 15 Reps
Machine Fly
3 Sets x 10 Reps
Cable Incline Fly
2 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Cable Side Bend
3 Sets x 15 Reps
Tue
posture, rotator cuff og magi - fomflex 17:30
Est. 131 min
11 exercises
Rowing
1 Set
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Prone Incline Shrug
3 Sets x 15 Reps
Cable External Rotation
3 Sets x 15 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 15 Reps
Cable Internal Rotation
3 Sets x 15 Reps
axlir prik a maga
3 Sets x 15 Reps
Plank
3 Sets
Side Bridge
3 Sets
Weight Plate Russian Twist
3 Sets x 10 Reps
Toe Touches
3 Sets x 10 Reps
Wed
bolti 21:30
Est. 62 min
1 exercise
Field Sports
1 Set
Thu
bic & tric
Est. 80 min
11 exercises
Back Hyperextension
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
2 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Cable Side Bend
3 Sets x 15 Reps
Fri
fom flex 12:05
Est. 0 min
0 exercises
This day is empty
Sat
Bak og axlir
Est. 102 min
12 exercises
Back Hyperextension
2 Sets x 15 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Barbell Deadlift
5 Sets x 4 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
2 Sets x 10 Reps
Dumbbell Bent-Over Raise
2 Sets x 10 Reps
Cable V Bar Pulldown
2 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Pull-Up
2 Sets x 99 Reps
Machine Inverted Row
2 Sets x 99 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Sun
Lappir + framhand1
Est. 69 min
10 exercises
Back Hyperextension
2 Sets x 15 Reps
Barbell Squat
5 Sets x 4 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 15 Reps
Machine Seated Calf Raise
2 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 10 Reps
Sun
Lappir + framhand2
Est. 72 min
10 exercises
Barbell Squat
5 Sets x 4 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Smith Machine Hack Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 15 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
Back Hyperextension
3 Sets x 8 Reps
Decline Crunch
3 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 15 Reps
