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Kamen i praćka II
Bulking
Beginner
Machine strength
Plan Details
The Kamen i praćka II routine by cimesa_g is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Nastavak sa izmenjenim vežbama
Routine detail
Day 1
Leđa, biceps
Est. 76 min
7 exercises
Cable Rear Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Incline Bench Pull
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable One-Arm Bicep Curl
4 Sets x 10 Reps
Weight Plate Reverse Curl
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Day 2
Grudi, triceps
Est. 79 min
7 exercises
Smith Machine Bench Press
4 Sets x 10 Reps
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Barbell Decline Pullover (Wide Grip)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Dumbbell Tricep Extension (Floor, Supine)
4 Sets x 10 Reps
Day 3
Ramena, trapez, podlaktice
Est. 87 min
8 exercises
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Front Incline Raise
4 Sets x 10 Reps
Cable Rope Row to Neck
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Barbell Behind the Back Shrug
4 Sets x 10 Reps
Smith Machine Upright Row
4 Sets x 10 Reps
Barbell Preacher Curl (Overhand)
4 Sets x 10 Reps
Dumbbell Seated Wrist Curl (Palms Down)
4 Sets x 10 Reps
Day 4
Noge, abdomen
Est. 88 min
8 exercises
Barbell Hack Squat
4 Sets x 10 Reps
Barbell Single-Leg Squat
4 Sets x 10 Reps
Dumbbell Reverse Lunge
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Cable Seated Crunch
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Barbell Press Sit-Up
4 Sets x 10 Reps
