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Суровый мÑÑонабор
Bulking
Beginner
Barbell
Plan Details
The Суровый мÑÑонабор routine by Boomber-Man is a 11 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
МужÑÐºÐ°Ñ Ñхема 2.0 Двух Ð½ÐµÐ´ÐµÐ»ÑŒÐ½Ð°Ñ Ð¿Ð¾ 5 дней: 1 ТÑÐ¶ÐµÐ»Ð°Ñ 2 Lite (лайтоваÑ)
Routine detail
Day 1
Пн Спина
Est. 37 min
4 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Day 2
Ð’Ñ‚ Ðоги
Est. 52 min
5 exercises
Barbell Stiff-Leg Deadlift
4 Sets x 15 Reps
Barbell Standing Calf Raise
4 Sets x 20 Reps
Barbell Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Day 3
Ср Предплечье, преÑÑ
Est. 35 min
4 exercises
Back Hyperextension
4 Sets x 12 Reps
Parallel Bar Hip Raise
4 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 12 Reps
Day 4
Чт Грудь
Est. 30 min
3 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly With A Twist
4 Sets x 12 Reps
Day 5
Пт Плечи
Est. 51 min
5 exercises
Barbell Military Press
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Barbell Shrug
4 Sets x 20 Reps
Day 6
Сб Руки
Est. 49 min
5 exercises
Barbell Curl
4 Sets x 12 Reps
Barbell Tricep Press (Supine)
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Day 7
Пн 😃 Спина, ноги (40%)
Est. 64 min
4 exercises
Barbell Squat
8 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
6 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
8 Sets x 12 Reps
Cable Seated Row
6 Sets x 12 Reps
Day 8
Вт 😃 Грудь, плечи, руки (40%)
Est. 63 min
4 exercises
Barbell Curl
6 Sets x 12 Reps
Barbell Incline Bench Press
8 Sets x 12 Reps
Barbell Upright Row
8 Sets x 12 Reps
Barbell Tricep Press (Supine)
6 Sets x 12 Reps
Day 9
Ср Предплечье, преÑÑ
Est. 26 min
3 exercises
Parallel Bar Hip Raise
4 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 12 Reps
Day 10
Чт 😃 Спина, ноги (60%)
Est. 59 min
4 exercises
Barbell Squat
8 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
6 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
8 Sets x 10 Reps
Cable Seated Row
6 Sets x 10 Reps
Day 11
Сб 😃 Грудь, плечи, руки (60%)
Est. 68 min
5 exercises
Barbell Curl
6 Sets x 10 Reps
Barbell Military Press
6 Sets x 10 Reps
Barbell Tricep Press (Supine)
6 Sets x 10 Reps
Barbell Incline Bench Press
8 Sets x 10 Reps
Barbell Upright Row
6 Sets x 10 Reps
