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Wave Mass
Bulking
Advanced
Barbell
Plan Details
The Wave Mass routine by Yalnizkurt83 is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Wave Mass Programm von Schiller aus Team-Andro Wadenheben im DC-Style: 10 Sekunden im Stretch, explosiv hoch, kontraktion halten und langsam runter. Klimmzüge: 5 mal Maximal
Routine detail
Day 1
Pull (Rücken | Bizeps)
Est. 64 min
17 exercises
Barbell Deadlift
3 Sets x 3 Reps
Barbell Deadlift
3 Sets x 2 Reps
Barbell Deadlift
3 Sets x 1 Reps
Wide Grip Pull Ups to the chest
5 Sets x 10 Reps
Pendlay Rows
2 Sets x 7 Reps
Pendlay Rows
2 Sets x 5 Reps
Pendlay Rows
2 Sets x 3 Reps
Kroc Rows
2 Sets x 25 Reps
Chin-Up (Close Grip)
1 Set x 6 Reps
Chin-Up (Close Grip)
1 Set x 12 Reps
Chin-Up (Close Grip)
1 Set x 15 Reps
Barbell Curl
2 Sets x 7 Reps
Barbell Curl
2 Sets x 5 Reps
Barbell Curl
2 Sets x 3 Reps
Dumbbell Hammer Curl
1 Set x 6 Reps
Dumbbell Hammer Curl
1 Set x 12 Reps
Dumbbell Hammer Curl
1 Set x 15 Reps
Day 2
Push (Brust | Schultern | Trizeps)
Est. 57 min
12 exercises
Barbell Incline Bench Press
2 Sets x 7 Reps
Barbell Incline Bench Press
2 Sets x 5 Reps
Barbell Incline Bench Press
2 Sets x 3 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
4 Sets x 8 Reps
Barbell Military Press
2 Sets x 7 Reps
Barbell Military Press
2 Sets x 5 Reps
Barbell Military Press
2 Sets x 3 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 10 Reps
Barbell Rear Tricep Extension
1 Set x 6 Reps
Barbell Rear Tricep Extension
1 Set x 12 Reps
Barbell Rear Tricep Extension
1 Set x 15 Reps
Day 3
Beine
Est. 40 min
9 exercises
Machine Calf Raise
2 Sets x 10 Reps
Glute Ham Raises
1 Set x 6 Reps
Glute Ham Raises
1 Set x 12 Reps
Glute Ham Raises
1 Set x 15 Reps
Barbell Squat
3 Sets x 5 Reps
Barbell Squat
3 Sets x 4 Reps
Barbell Squat
3 Sets x 3 Reps
Barbell Hack Squat
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift (Bench)
4 Sets x 6 Reps
