Loading...
Kristgaard 2011 version 1
Bulking
Beginner
Machine strength
Plan Details
The Kristgaard 2011 version 1 routine by kristgaard is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Program startet 2011.
Routine detail
Any
2 Pecs, arms, shoulders, calves
Est. 220 min
10 exercises
Elliptical Training
3 Sets
Barbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Fly
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Shoulder Extension
2 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Machine Calf Raise
5 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Any
1 Back, abs, cardio
Est. 79 min
6 exercises
Elliptical Training
3 Sets
Dumbbell One-Arm Row
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Barbell Pullover
3 Sets x 8 Reps
Any
3 Legs, abs, cardio
Est. 71 min
5 exercises
Elliptical Training
3 Sets
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
