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Fyrstikkprogrammet
Bulking
Beginner
Machine strength
Plan Details
The Fyrstikkprogrammet routine by kenneth.nilssen is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
http://fitnessbloggen.no/fyrstikkprogrammet/
Routine detail
Mon
Day 1
Est. 106 min
13 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Stability Ball Pull-In
4 Sets x 8 Reps
Dumbbell Side Bend
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Wed
Day 2
Est. 124 min
15 exercises
Barbell Deadlift
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Smith Machine Squat
4 Sets x 8 Reps
Gironda Sternum Pull-Up
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Barbell Push Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Barbell JM Press
3 Sets x 8 Reps
Cable Wood Chop
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Fri
Day 3
Est. 108 min
13 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Good Morning
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell Upright Row
4 Sets x 8 Reps
Stability Ball Pull-In
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
