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bol og sol
Bulking
Advanced
Machine strength
Plan Details
The bol og sol routine by squall1980 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Any
5 hypertrofi bryst/armer
Est. 67 min
10 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 15 Reps
Barbell Preacher Curl
2 Sets x 10 Reps
Barbell Bicep Drag Curl
2 Sets x 15 Reps
Cable Incline Fly
3 Sets x 15 Reps
Cable Shoulder Extension
2 Sets x 12 Reps
Barbell Bench Press
6 Sets x 3 Reps
Machine Bench Press
3 Sets x 12 Reps
Dumbbell Concentration Curl
2 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Any
1 tung over
Est. 43 min
8 exercises
Barbell Bent-Over Row
3 Sets x 3 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Machine Inverted Row (Feet Elevated)
2 Sets x 6 Reps
Weighted Tricep Dip
2 Sets x 6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Pull-Up
2 Sets x 6 Reps
Barbell Bench Press
3 Sets x 5 Reps
Barbell Drag Curl
3 Sets x 6 Reps
Any
2 tung bein
Est. 41 min
8 exercises
Barbell Hack Squat
2 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 5 Reps
Barbell Deep Squat
3 Sets x 3 Reps
Machine Leg Extension
2 Sets x 6 Reps
Dumbbell Lunge
2 Sets x 6 Reps
Machine Calf Raise
3 Sets x 6 Reps
Machine Seated Leg Curl
2 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Any
3 hypertrofi skuldre/rygg
Est. 61 min
8 exercises
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 12 Reps
Barbell Bent-Over Row
6 Sets x 3 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Any
4 hypertrofi bein
Est. 60 min
8 exercises
Barbell Deep Squat
6 Sets x 3 Reps
Machine Leg Press
3 Sets x 13 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Cable Single-Leg Calf Raise
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 9 Reps
Barbell Hack Squat
2 Sets x 9 Reps
Dumbbell Lunge
2 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
