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Roger frequens 2
Bulking
Advanced
Machine strength
Plan Details
The Roger frequens 2 routine by RogerS78 is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Run twice a week
Routine detail
Day 1
Dag 1
Est. 43 min
14 exercises
Machine Seated Leg Curl
4 Sets x 20,25,25,25 Reps
Kettlebell One-Arm Swing
2 Sets x 25,30 Reps
Barbell Front Squat
2 Sets x 6 Reps
Machine Seated Leg Curl
4 Sets x 20,25,25,25 Reps
Cable Rope Face Pull
4 Sets x 20,25,25,25 Reps
Barbell Bench Press
2 Sets x 6 Reps
Cable Rope Face Pull
4 Sets x 20,25,25,25 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 20,25,25,25 Reps
Cable Seated Row
4 Sets x 20,25,25,25 Reps
Cable Drag Curl
4 Sets x 20,25,25,25 Reps
Barbell Shoulder Press
2 Sets x 6 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 20,25,25,25 Reps
Cable Seated Row
4 Sets x 20,25,25,25 Reps
Cable Drag Curl
4 Sets x 20,25,25,25 Reps
Day 2
Dag 2
Est. 35 min
7 exercises
Barbell Romanian Deadlift
2 Sets x 6 Reps
Bench Push-Up
6 Sets x 4 Reps
Dumbbell Lateral Raise
6 Sets x 4 Reps
Chin-Up with Knee Raise
2 Sets x 6 Reps
Dumbbell One-Arm Row
2 Sets x 6 Reps
Hack Squat
6 Sets x 4 Reps
Leverage Decline Chest Press
6 Sets x 4 Reps
Day 3
Dag 3
Est. 240 min
12 exercises
Dumbbell One-Arm Lateral Raise (Prone)
4 Sets x 20,25,25,25 Reps
Machine Reverse Lat Pulldown (Close Grip)
6 Sets x 4 Reps
Dumbbell One-Arm Lateral Raise (Prone)
4 Sets x 20,25,25,25 Reps
Cable Cross-Over
4 Sets x 20,25,25,25 Reps
Cable Rope Face Pull
6 Sets x 4 Reps
Cable Cross-Over
4 Sets x 2025 Reps
Cable Shoulder Extension
4 Sets x 2025 Reps
Dumbbell Hammer Curl
6 Sets x 4 Reps
Cable Shoulder Extension
4 Sets x 2025 Reps
Machine Leg Extension
4 Sets x 20,25,25,25 Reps
Machine Seated Leg Curl
6 Sets x 4 Reps
Machine Leg Extension
4 Sets x 20,25,25,25 Reps
