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Тренеровка в зале
Bulking
Intermediate
Machine strength
Plan Details
The Тренеровка в зале routine by eji is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Спина
Est. 75 min
11 exercises
Pull-Up
3 Sets x 10 Reps
Chin-Up (Close Grip)
3 Sets x 7 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Assisted Hyperextension
3 Sets x 10 Reps
Hanging Pike
3 Sets x 8 Reps
Wed
Руки,плечи
Est. 72 min
11 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Fri
Грудные
Est. 45 min
7 exercises
Push-Up (Wide Hand)
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Sat
Ðоги
Est. 38 min
6 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
