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Synergistisches Training
Bulking
Intermediate
Barbell
Plan Details
The Synergistisches Training routine by Malbor is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Programm A 1/3
Est. 42 min
9 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Tricep Push-Up
2 Sets x 10 Reps
Chin-Up (Close Grip)
2 Sets x 10 Reps
Cable V Bar Pulldown
2 Sets x 10 Reps
Hanging Leg Raise
1 Set x 10 Reps
Crunch
1 Set x 20 Reps
Hanging Leg Raise
1 Set x 10 Reps
Crunch
1 Set x 20 Reps
Day 2
Programm A 2/3
Est. 29 min
4 exercises
Barbell Deadlift
3 Sets x 10 Reps
Barbell Deep Squat
4 Sets x 10 Reps
Cable Upright Row
2 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Day 3
Programm A 3/3
Est. 38 min
8 exercises
Chin-Up with Knee Raise
3 Sets x 10 Reps
Barbell Tricep Extension
2 Sets x 10 Reps
Parallel Bar Leg Raise
1 Set x 10 Reps
Barbell Curl
2 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Crunch
1 Set x 20 Reps
Parallel Bar Leg Raise
1 Set x 10 Reps
Crunch
1 Set x 20 Reps
