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Träning 22-04-14
Bulking
Intermediate
Machine strength
Plan Details
The Träning 22-04-14 routine by workbeck is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Any
mage
Est. 0 min
0 exercises
This day is empty
Any
rygg
Est. 53 min
8 exercises
Medicine Ball Overhead Slam
3 Sets x 8 Reps
Pelvic Tilt to Glute Bridge
3 Sets x 8 Reps
Dumbbell Bent-Over Row (Palm in)
3 Sets x 8 Reps
Dumbbell One-Arm Pullover (Stability Ball)
3 Sets x 8 Reps
Barbell Pullover
3 Sets x 8 Reps
Dumbbell One-Arm Pullover (Stability Ball)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Pullover (Stability Ball)
3 Sets x 8 Reps
Any
axlar
Est. 50 min
8 exercises
Band Reverse Fly
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Band Upright Row
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Any
biceps
Est. 53 min
8 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Bicep Curl (Supine)
3 Sets x 8 Reps
Cable Preacher Curl
3 Sets x 8 Reps
Any
triceps
Est. 90 min
14 exercises
Weighted Tricep Dip
3 Sets x 8 Reps
EZ Bar French Press
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Weighted Bench Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Any
bröst
Est. 118 min
18 exercises
Machine Fly
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
