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Kamen i praćka I
Bulking
Beginner
Machine strength
Plan Details
The Kamen i praćka I routine by cimesa_g is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
poboljšanje opšteg nivoa fitnesa
Routine detail
Day 1
Leđa, biceps
Est. 76 min
7 exercises
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Cable Dual Overhead Curl
4 Sets x 10 Reps
Dumbbell Inner Bicep Curl
4 Sets x 10 Reps
Day 2
Grudi, triceps
Est. 76 min
7 exercises
Barbell Bench Press (Wide Grip)
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press (Wide Grip)
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Barbell Reverse Tricep Bench Press
4 Sets x 10 Reps
Bench Dip
4 Sets x 10 Reps
Dumbbell Seated Bent-Over Tricep Extension
4 Sets x 10 Reps
Day 3
Ramena, trapez, podlaktice
Est. 86 min
8 exercises
Cable Upright Row
4 Sets x 10 Reps
Smith Machine Shrug
4 Sets x 10 Reps
Wrist Roller
4 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Weight Plate Front Raise
4 Sets x 10 Reps
Dumbbell Cuban Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Reverse Fly with External Rotation
4 Sets x 10 Reps
Day 4
Noge, abdomen
Est. 75 min
7 exercises
Barbell Deep Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Cable Hip Abduction
4 Sets x 10 Reps
Decline Crunch
4 Sets x 10 Reps
Parallel Bar Hip Raise
4 Sets x 10 Reps
