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PGO 5 EXERCICES EACH GROUP
Bulking
Intermediate
Machine strength
Plan Details
The PGO 5 EXERCICES EACH GROUP routine by PIERRE73 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Chaque groupe musculaire est soumis à5 ou 6 exercices
Routine detail
Day 1
Biceps - Upper legs
Est. 95 min
17 exercises
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Plank
3 Sets
Hip Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Crunch Kneeling Rotation
3 Sets x 8 Reps
Cable Seated Crunch
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Day 2
Triceps-Back
Est. 59 min
11 exercises
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Climber Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Incline Pulldown (Supine)
3 Sets x 8 Reps
Day 3
shoulders - chest
Est. 68 min
13 exercises
Smith Machine Rear Shoulder Press
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Dumbbell Alternating Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
