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X-Size (Original)
Bulking
Advanced
Barbell
Plan Details
The X-Size (Original) routine by ptvedt is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Dag 1, tung overkropp. Ha ca 3-4 min pause mellom hver øvelse og 2 min pause dersom du supersetternn Dag 2 tung bein. Ha 3-4 min pause mellom hver øvelse nn Dag 3 medium/lett bryst, skuldre og triceps. 1-3 min pause mellom sett. (Bruk lengst pause flereleddsøvelsene og kortere pause på isolasjonsøvelsene ) Droppset siste øvelse. nn Dag 4 medium/lett bein, rygg og biceps. 1-3 min pause mellom sett. nn n1RM-goals: nBenchpress: bodyweight x 1,5nChins: bodyweight x 1,5nSquat: bodyweight x 2nDeadlift: bodyweight x 2,5
Routine detail
Mon
Styrke - overkropp
Est. 97 min
7 exercises
LYTP
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Barbell Military Press
4 Sets x 6 Reps
Weighted Pull-Up
4 Sets x 6 Reps
Weighted Tricep Dip
4 Sets x 6 Reps
Terapimaster supermann
3 Sets x 12 Reps
Tue
Styrke - bein, mage
Est. 69 min
6 exercises
Barbell Squat
4 Sets x 6 Reps
Barbell Romanian Deadlift
4 Sets x 6 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Nordic hamstrings
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Stability Ball Pull-In
3 Sets x 12 Reps
Thu
Hypotrofi - bryst, skuldre, triceps
Est. 67 min
9 exercises
LYTP
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dip
1 Set x 20 Reps
Terapimaster supermann
3 Sets x 8 Reps
Fri
Hypotrofi - rygg, biceps, bein
Est. 75 min
10 exercises
Scorpion
3 Sets x 1 Reps
Barbell Bent-Over Row
4 Sets x 12,10,8,6 Reps
Barbell Sumo Deadlift
4 Sets x 12,10,8,6 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Dumbbell Incline Bench Row
4 Sets x 10 Reps
Facepulls
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Machine Leg Press
1 Set x 20 Reps
Terapimaster supermann
3 Sets x 8 Reps
Any
Stretching
Est. 200 min
34 exercises
Cable Internal Rotation
3 Sets x 12 Reps
Cable External Rotation
3 Sets x 12 Reps
Dumbbell External Rotation
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Stability Ball Back Stretch
3 Sets
Stability Ball Hip Flexor Stretch
3 Sets x 1 Reps
Hip Flexor Stretch
3 Sets x 8 Reps
Stability Ball Wall Circles
3 Sets x 8 Reps
Standing Hamstring and Calf Stretch
3 Sets x 8 Reps
Stability Ball Standing Hamstring Stretch
3 Sets
Quadricep Stretch
3 Sets x 8 Reps
Wide Leg Stretch
3 Sets
Band Quad Stretch
3 Sets x 8 Reps
Stability Ball Hamstring Stretch
3 Sets
Stability Ball Hamstring Stretch
3 Sets
Stability Ball Half Moon Stretch
3 Sets x 8 Reps
Straddle Stretch
3 Sets x 8 Reps
90/90 Hamstring Stretch
3 Sets x 8 Reps
Toe Touch Stretch
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Standing Hamstring and Calf Stretch
3 Sets x 8 Reps
Seated Wide Angle Pose
3 Sets x 8 Reps
Seated Hamstring Stretch
3 Sets x 8 Reps
Seated Hamstring and Calf Stretch
3 Sets x 8 Reps
Seated Floor Hamstring Stretch
3 Sets x 8 Reps
Runner's Stretch
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Hamstring Stretch
3 Sets x 8 Reps
Kneeling Hip Flexor
3 Sets x 8 Reps
Kneeling Hip Flexor
3 Sets x 8 Reps
Band Hamstring Stretch
3 Sets x 8 Reps
Stability Ball Quadricep Stretch
3 Sets
Stability Ball Standing Hamstring Stretch
3 Sets
90/90 Hamstring Stretch
3 Sets x 8 Reps
