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Froning 30 Day Kickstarter
Bulking
Intermediate
Machine strength
Plan Details
The Froning 30 Day Kickstarter routine is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
30-day kickstarter str program for mikha. U suck at bf dude
Routine detail
Mon
Chest
Est. 95 min
11 exercises
Barbell Bench Press
5 Sets x 5 Reps
Smith Machine Incline Bench Press
5 Sets x 5 Reps
Machine Fly
3 Sets x 12 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Cable Cross-Over
2 Sets x 8 Reps
Cable Lower Chest Raise
2 Sets x 8 Reps
Cable Cross-Over
2 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Tue
Back/Abs
Est. 133 min
16 exercises
Bench Weighted Decline Crunch
5 Sets x 5 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Leg Raise
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 12 Reps
Plank
3 Sets
Hanging Knee Raise
3 Sets x 8 Reps
Barbell Deadlift
5 Sets x 3 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Thu
Shoulder/Abs
Est. 87 min
11 exercises
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Crunch
3 Sets x 20 Reps
Decline Crunch
3 Sets x 15 Reps
Plank
3 Sets
Fri
Arms
Est. 92 min
11 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 5 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Sun
Legs/Abs
Est. 85 min
11 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Weighted Crunch
5 Sets x 5 Reps
Leg Raise
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Plank
3 Sets
Bench Leg Raise (Supine)
3 Sets x 8 Reps
