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Tahir&Süheyl Program
Bulking
Intermediate
Dumbbell
Plan Details
The Tahir&Süheyl Program routine by pauloakenfold is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
GÖĞÜS-KOL
Est. 50 min
8 exercises
Smith Machine Bench Press
4 Sets x 8 Reps
Dumbbell Fly
2 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 12 Reps
Barbell Bench Press
1 Set x 50 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
EZ Bar Seated Curl (Close Grip)
3 Sets x 10 Reps
Day 2
KANAT-ARKA KOL
Est. 53 min
8 exercises
Dumbbell Incline Bench Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Barbell Rear Tricep Extension
3 Sets x 10 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 10 Reps
Day 3
OMUZ-BACAK
Est. 60 min
9 exercises
Barbell Rear Military Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Smith Machine Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Dumbbell Lunge
1 Set x 30 Reps
Day 4
GÖĞÜS-KOL
Est. 50 min
8 exercises
Smith Machine Bench Press
4 Sets x 8 Reps
Dumbbell Fly
2 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 12 Reps
Barbell Bench Press
1 Set x 50 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
EZ Bar Seated Curl (Close Grip)
3 Sets x 10 Reps
Day 5
KANAT-ARKA KOL
Est. 53 min
8 exercises
Dumbbell Incline Bench Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Barbell Rear Tricep Extension
3 Sets x 10 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 10 Reps
Day 6
OMUZ-BACAK
Est. 60 min
9 exercises
Barbell Rear Military Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Smith Machine Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Dumbbell Lunge
1 Set x 30 Reps
