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Trainingsplan 21.01.2015
Bulking
Intermediate
None
Plan Details
The Trainingsplan 21.01.2015 routine by l_a_rs is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Push 1
Est. 77 min
9 exercises
Schrägbankdrücken mit Langhantel
5 Sets x 5 Reps
Flachbankdrücken
3 Sets x 8 Reps
Fliegende am Seilzug von oben
2 Sets x 12 Reps
Fliegende am Seilzug von unten
2 Sets x 12 Reps
Seitheben am Seilzug
10 Sets x 3 Reps
Trizepsdrücken am Seilzug nach unten
12 Sets x 2 Reps
Trizepsdrücken am Seilzug nach vorne
5 Sets x 2 Reps
Bauch an der Maschine
7 Sets x 15 Reps
Beinheben
3 Sets x 8 Reps
Day 2
Push 2
Est. 59 min
9 exercises
Military Press
4 Sets x 6 Reps
Dips
4 Sets x 15 Reps
Flachbankdrücken
3 Sets x 8 Reps
Butterfly
3 Sets x 10 Reps
Seitheben
3 Sets x 10 Reps
Seitheben nach vorne gelehnt
3 Sets x 10 Reps
Trizepsdrücken an der Maschine
3 Sets x 8 Reps
Situps
3 Sets x 25 Reps
Beinheben
3 Sets x 8 Reps
Day 3
Leg
Est. 194 min
7 exercises
Beinpresse
4 Sets x 8 Reps
Ausfallschritte
3 Sets x 20 Reps
Beinbeuger
3 Sets x 10 Reps
Beinstrecker
3 Sets x 10 Reps
Adduktor
3 Sets x 12 Reps
Abduktor
3 Sets x 12 Reps
Wadentraining
3 Sets x 1000000 Reps
Day 4
Pull 1
Est. 54 min
8 exercises
Kreuzheben
5 Sets x 5 Reps
Rudern am Seilzug
3 Sets x 8 Reps
Latissimuszug enger Griff
3 Sets x 10 Reps
Butterfly Reverse
3 Sets x 12 Reps
Hüfttraining
4 Sets x 15 Reps
Bizepscurls/ SZ-Curls
4 Sets x 6 Reps
Konzentrationcurls
3 Sets x 12 Reps
Unterarmübung
3 Sets x 15 Reps
Day 5
Pull 2
Est. 52 min
8 exercises
Klimmzügen
4 Sets x 6 Reps
Langhantelnrudern
4 Sets x 8 Reps
Latissimuszug
4 Sets x 8 Reps
Rückenstrecker
3 Sets x 15 Reps
Facepulls
3 Sets x 12 Reps
Shrugs
3 Sets x 8 Reps
Hammercurls
3 Sets x 10 Reps
Unterarmübung
3 Sets x 15 Reps
