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Fitness World 12/2-2014
Bulking
Intermediate
Machine strength
Plan Details
The Fitness World 12/2-2014 routine by Jean Strube is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Different rest time on each exercise to achieve both strength and mass. Now with new biceps exercises, with focus on brachialis
Routine detail
Mon
Ryg og biceps 1
Est. 101 min
11 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
4 Sets x 8 Reps
Cable Shrug
4 Sets x 8 Reps
Cable Reverse Fly
5 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Tue
Bryst og triceps 1
Est. 105 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. 88 min
9 exercises
Indoor Cycling
1 Set
Barbell Squat
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Machine Single-Leg Extension
5 Sets x 8 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
5 Sets x 8 Reps
Hack Single-Leg Calf Raise
4 Sets x 8 Reps
Step Machine
1 Set
Thu
Ryg og biceps 2
Est. 100 min
11 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
4 Sets x 8 Reps
Cable Shrug
4 Sets x 8 Reps
Cable Reverse Fly
5 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Fri
Bryst og triceps 2
Est. 100 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. 86 min
9 exercises
Indoor Cycling
1 Set
Barbell Squat
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Machine Single-Leg Extension
5 Sets x 8 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
5 Sets x 8 Reps
Hack Single-Leg Calf Raise
4 Sets x 8 Reps
Elliptical Training
1 Set
