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Sommerkroppen 2017
Bulking
Intermediate
Machine strength
Plan Details
The Sommerkroppen 2017 routine by wstgrd is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Football
Est. 92 min
1 exercise
Field Sports
1 Set
Tue
Chest, forearms, shoulders, triceps
Est. 40 min
7 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Wed
Cardio
Est. 62 min
1 exercise
Running
1 Set
Thu
Back, legs, biceps, abs
Est. 57 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Sit-Up
3 Sets x 1 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Plank
3 Sets
Fri
Ræv og lår
Est. 60 min
9 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Bridge
3 Sets
Machine Single-Leg Press
3 Sets x 8 Reps
