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Kamen i praćka III
Bulking
Beginner
Dumbbell
Plan Details
The Kamen i praćka III routine by cimesa_g is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
nastavak nedelja treća
Routine detail
Day 1
Leđa, biceps
Est. 89 min
8 exercises
Cable V Bar Pulldown
4 Sets x 10 Reps
Dumbbell Deadlift
4 Sets x 10 Reps
Barbell Pullover
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Barbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Barbell Bicep Drag Curl
4 Sets x 10 Reps
Dumbbell Zottman Curl
4 Sets x 10 Reps
Day 2
Grudi, triceps
Est. 76 min
7 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Day 3
Ramena, trapez, podlaktice
Est. 85 min
8 exercises
Barbell Front Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell One-Arm Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 10 Reps
Cable Shrug
4 Sets x 10 Reps
Weight Plate Neck Extension (Prone)
4 Sets x 10 Reps
Weight Plate Pinch
4 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 10 Reps
Day 4
Noge, abdomen
Est. 86 min
8 exercises
Barbell Lunge
4 Sets x 10 Reps
Barbell Squat (Wide Stance)
4 Sets x 10 Reps
Hip Extension (Standing)
4 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Dumbbell Side Bend
4 Sets x 10 Reps
Kettlebell Figure Eight
4 Sets x 10 Reps
Seated Bench Leg Pull-In
4 Sets x 10 Reps
