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Back to basics. Part II (Cyklus 1 / Week 1)
Bulking
Advanced
Barbell
Plan Details
The Back to basics. Part II (Cyklus 1 / Week 1) routine is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Training program built around a 2-splits push / pull exercise program, with the primary focus on basic exercises. Unlike the old BTB training program so that the frequency is increased to 6 weekly passport instead of 4 The increased frequency primarily provides two benefits. Firstly, it is easier to be stronger when frames muscle frequently. Second, it enables to larger excercisecap repertoire, compared to the old BTB training program. The training program therefore consists of an A-rotation, a B-rotation and a C-rotation, so to get the body through 3 times in a week, but each with its own exercise composition.
Routine detail
Mon
Rotation A
Est. 81 min
6 exercises
Barbell Bench Press
4 Sets x 9 Reps
Dumbbell Incline Bench Press
4 Sets x 11 Reps
Barbell Push Press
4 Sets x 9 Reps
Dumbbell Lateral Raise
4 Sets x 11 Reps
EZ Bar lying Close-Grib Skullcrushers
4 Sets x 11 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 11 Reps
Tue
Rotation A
Est. 85 min
6 exercises
Barbell Deep Squat
4 Sets x 9 Reps
Barbell Romanian Deadlift
4 Sets x 9 Reps
Barbell Bent-Over Row
4 Sets x 9 Reps
Pull-Up
4 Sets x 9 Reps
Barbell Curl
4 Sets x 11 Reps
Machine Calf Raise
4 Sets x 11 Reps
Wed
Rotation B
Est. 80 min
6 exercises
Barbell Incline Bench Press
4 Sets x 9 Reps
Dumbbell Decline Bench Press
4 Sets x 11 Reps
Barbell Military Press
4 Sets x 9 Reps
Dumbell rear laterals
4 Sets x 11 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 11 Reps
Decline Crunch with weight
4 Sets x 11 Reps
Thu
Rotation B
Est. 82 min
6 exercises
Barbell Deadlift
4 Sets x 9 Reps
Machine Leg Press
4 Sets x 11 Reps
Dumbbell One-Arm Row
4 Sets x 9 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 11 Reps
Barbell Preacher Curl
4 Sets x 11 Reps
Calf Press On Leg Press
4 Sets x 11 Reps
Fri
Rotation C
Est. 80 min
6 exercises
Smith Machine Decline Bench Press
4 Sets x 9 Reps
Dumbbell Bench Press
4 Sets x 11 Reps
Dumbbell Seated Shoulder Press
4 Sets x 9 Reps
Dumbell "Lean Away" laterals
4 Sets x 11 Reps
Barbell Overhead Tricep Extension
4 Sets x 11 Reps
Vertical Leg Raises with weight
4 Sets x 11 Reps
Sat
Rotation C
Est. 84 min
6 exercises
Barbell Front Squat
4 Sets x 9 Reps
Barbell Rack Pull
4 Sets x 9 Reps
Cable Seated Row
4 Sets x 11 Reps
Chin-Up with Knee Raise
4 Sets x 9 Reps
Dumbbell Seated Bicep Curl
4 Sets x 11 Reps
Machine Calf Raise
4 Sets x 11 Reps
