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Fitness World 27-02-2015
Bulking
Advanced
Machine strength
Plan Details
The Fitness World 27-02-2015 routine by Jean Strube is a 9 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Lineær Periodisering :) - Mekanisk stress (6 rep) - Muskelnedbrydning (12 rep) - Metabolisk stress (20 rep)
Routine detail
Day 1
1. Chest/Triceps (20 rep)
Est. 122 min
12 exercises
Machine Fly
3 Sets x 20 Reps
Cable Lower Chest Raise
3 Sets x 20 Reps
Dumbbell Incline Bench Press
3 Sets x 20 Reps
Dumbbell Bench Press
3 Sets x 20 Reps
Barbell Upright Row
3 Sets x 20 Reps
Barbell Shrug
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Leverage Shoulder Press
3 Sets x 20 Reps
EZ Bar French Press
3 Sets x 20 Reps
Machine Assisted Dip
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Cable External Rotation
3 Sets x 20 Reps
Day 1
2. Leg (20 rep)
Est. 100 min
10 exercises
Indoor Cycling
1 Set
Machine Leg Extension
3 Sets x 20 Reps
Barbell Squat
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 20 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 20 Reps
Smith Machine Reverse Calf Raise
3 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Lever Seated Twist
3 Sets x 20 Reps
Cable Side Bend
3 Sets x 20 Reps
Day 1
3 Back/Biceps (20 rep)
Est. 124 min
12 exercises
Back Hyperextension
1 Set x 10 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Machine Assisted Pull-Up
3 Sets x 20 Reps
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 20 Reps
Leverage Machine Iso Row
3 Sets x 20 Reps
Barbell Deadlift
3 Sets x 20 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 20 Reps
Dumbbell Incline Hammer Curl
3 Sets x 20 Reps
EZ Bar Curl
3 Sets x 20 Reps
Barbell Preacher Curl
3 Sets x 20 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 20 Reps
Cable Internal Rotation
3 Sets x 20 Reps
Day 2
1. Chest/Triceps (12 rep)
Est. 117 min
12 exercises
Machine Fly
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Leverage Shoulder Press
4 Sets x 12 Reps
EZ Bar French Press
4 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable External Rotation
3 Sets x 12 Reps
Day 2
3. Back/Biceps (12 rep)
Est. 126 min
12 exercises
Back Hyperextension
1 Set x 10 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Machine Assisted Pull-Up
4 Sets x 12 Reps
Machine Assisted Pull-Up (Hammer Grip)
4 Sets x 12 Reps
Leverage Machine Iso Row
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 12 Reps
Dumbbell Incline Hammer Curl
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 12 Reps
Cable Internal Rotation
3 Sets x 12 Reps
Day 2
2. Leg (12 rep)
Est. 96 min
10 exercises
Indoor Cycling
1 Set
Machine Single-Leg Extension
4 Sets x 12 Reps
Barbell Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 12 Reps
Smith Machine Reverse Calf Raise
4 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Lever Seated Twist
3 Sets x 12 Reps
Cable Side Bend
3 Sets x 20 Reps
Day 3
3. Back/Biceps (6 rep)
Est. 116 min
12 exercises
Back Hyperextension
1 Set x 10 Reps
Cable Shoulder Extension
5 Sets x 6 Reps
Weighted Pull-Up
5 Sets x 6 Reps
Chin-Up with Knee Raise
5 Sets x 6 Reps
Leverage Machine Iso Row
5 Sets x 6 Reps
Barbell Deadlift
5 Sets x 6 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 6 Reps
Dumbbell Incline Hammer Curl
5 Sets x 6 Reps
EZ Bar Curl
4 Sets x 6 Reps
Barbell Preacher Curl
4 Sets x 6 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 6 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Day 3
1. Chest/Triceps (6 rep)
Est. 109 min
12 exercises
Machine Fly
5 Sets x 6 Reps
Cable Lower Chest Raise
5 Sets x 6 Reps
Dumbbell Incline Bench Press
5 Sets x 6 Reps
Dumbbell Bench Press
5 Sets x 6 Reps
Barbell Upright Row
5 Sets x 6 Reps
Barbell Shrug
5 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 6 Reps
Leverage Shoulder Press
4 Sets x 6 Reps
EZ Bar French Press
4 Sets x 6 Reps
Weighted Tricep Dip
4 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 6 Reps
Cable External Rotation
3 Sets x 12 Reps
Day 3
2. Leg (6 rep)
Est. 90 min
10 exercises
Indoor Cycling
1 Set
Barbell Squat
5 Sets x 6 Reps
Machine Leg Press
5 Sets x 6 Reps
Machine Single-Leg Extension
5 Sets x 6 Reps
Machine Seated Leg Curl
5 Sets x 6 Reps
Smith Machine Single-Leg Calf Raise
5 Sets x 6 Reps
Smith Machine Reverse Calf Raise
5 Sets x 6 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Lever Seated Twist
3 Sets x 12 Reps
Cable Side Bend
3 Sets x 10 Reps
