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x-size
Bulking
Intermediate
Barbell
Plan Details
The x-size routine by siriomin is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Tung overkropp
Est. 67 min
5 exercises
Barbell Bench Press (Close Grip)
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Pull-Up
4 Sets x 5 Reps
Barbell Bench Press
4 Sets x 5 Reps
Cable Seated Row
4 Sets x 5 Reps
Day 2
Tung bein
Est. 71 min
5 exercises
Bench Hip Thrust
3 Sets x 7 Reps
Barbell Step-Up
3 Sets x 7 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 7 Reps
Barbell Squat
4 Sets x 5 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Day 3
Medium/lett skuldre og triceps
Est. 82 min
6 exercises
EZ Bar Seated Reverse Grip French Press
3 Sets x 9 Reps
Dumbbell Fly
3 Sets x 14 Reps
Dumbbell Lateral Raise
4 Sets x 11 Reps
Dumbbell Bench Press
3 Sets x 9 Reps
Barbell Incline Bench Press
5 Sets x 6 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 20 Reps
Day 4
Medium/lett bein, rygg og biceps
Est. 66 min
7 exercises
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 9 Reps
Dumbbell Incline Bench Row
4 Sets x 11 Reps
Barbell Deadlift
5 Sets x 6 Reps
Barbell Preacher Curl
3 Sets x 20 Reps
Dumbbell Hammer Curl
3 Sets x 9 Reps
Machine Leg Press
1 Set x 20 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 14 Reps
