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Fitness World 21/1-2014
Bulking
Intermediate
Machine strength
Plan Details
The Fitness World 21/1-2014 routine by Jean Strube is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Ryg og biceps 1
Est. 91 min
10 exercises
Back Hyperextension
1 Set x 15 Reps
Machine Back Extension
3 Sets x 10 Reps
Cable V Bar Pulldown
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Leverage Machine Iso Row
5 Sets x 8 Reps
Cable Shrug
4 Sets x 8 Reps
Cable Reverse Fly
5 Sets x 8 Reps
Barbell Preacher Curl
5 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Lever Biceps Curl
4 Sets x 8 Reps
Tue
Bryst og triceps 1
Est. 99 min
10 exercises
Machine Ab Crunch
3 Sets x 8 Reps
Cable Rotational Crunch (Kneeling)
3 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Leverage Shoulder Press
5 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dip
5 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
5 Sets x 8 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
Wed
Ben 1
Est. 81 min
8 exercises
Indoor Cycling
1 Set
Barbell Squat
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
Machine Single-Leg Extension
5 Sets x 8 Reps
Hack Single-Leg Calf Raise
5 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 8 Reps
Step Machine
5 Sets
Thu
Ryg og biceps 2
Est. 91 min
10 exercises
Back Hyperextension
1 Set x 15 Reps
Machine Back Extension
3 Sets x 10 Reps
Cable V Bar Pulldown
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Leverage Machine Iso Row
5 Sets x 8 Reps
Cable Shrug
4 Sets x 8 Reps
Cable Reverse Fly
5 Sets x 8 Reps
Barbell Preacher Curl
5 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Lever Biceps Curl
4 Sets x 8 Reps
Fri
Bryst og triceps 2
Est. 99 min
10 exercises
Machine Ab Crunch
3 Sets x 8 Reps
Cable Rotational Crunch (Kneeling)
3 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Leverage Shoulder Press
5 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dip
5 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
5 Sets x 8 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
Sat
Ben 2
Est. 81 min
8 exercises
Indoor Cycling
1 Set
Barbell Squat
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
Machine Single-Leg Extension
5 Sets x 8 Reps
Hack Single-Leg Calf Raise
5 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 8 Reps
Elliptical Training
5 Sets
