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Bajak Jozsef
Bulking
Beginner
Barbell
Plan Details
The Bajak Jozsef routine by MohacsiCsabi is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This program was designated to József Baják, who is a Hungarian guy at the beginning of his way of fitness. It meant to build muscle mass, so about 4-5 hundred of extra calories will be needed to have, otherwise it will do nothing but maintain your muscles. It is not a fat burning workout template though. Cheer József and help him become a fitness freak!
Routine detail
Day 1
Láb, törzsmerevítő izmok
Est. 59 min
9 exercises
Machine Leg Extension
3 Sets x 15 Reps
Weighted Crunch
3 Sets x 12 Reps
Plank
2 Sets
Barbell Lunge
3 Sets x 6 Reps
Leg Raise
3 Sets x 1 Reps
Barbell Squat
4 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 1 Reps
Crunch
2 Sets x 1 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Day 2
Mell, váll, tricepsz
Est. 51 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
2 Sets x 1 Reps
Push-Up
3 Sets x 1 Reps
Bench Dip
2 Sets x 1 Reps
Day 3
Hát, bicepsz
Est. 53 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 1 Reps
Barbell Deadlift
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
2 Sets x 12 Reps
Barbell Shrug
2 Sets x 1 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
