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Big and Strong - Kill Your Weak Points Woche 15-20
Bulking
Advanced
Machine strength
Plan Details
The Big and Strong - Kill Your Weak Points Woche 15-20 routine by Supernobbe is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Focus: Schulter Clustersätze 1 Sek. Spitzenkontraktion kein Lockout Deadstop Was wann gemacht wird steht jeweils in den Notizen
Routine detail
Mon
Schulter
Est. 66 min
5 exercises
Smith Machine Shoulder Press
10 Sets x 5 Reps
Dumbbell Seated Shoulder Press
5 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
6 Sets x 12 Reps
Dumbbell Lateral Raise
6 Sets x 12 Reps
Dumbbell One-Arm Front Raise
6 Sets x 12 Reps
Tue
Beine & Waden
Est. 68 min
6 exercises
Barbell Deep Squat
10 Sets x 5 Reps
Machine Leg Press
6 Sets x 10 Reps
Machine Leg Extension
5 Sets x 14 Reps
Machine Seated Leg Curl
5 Sets x 14 Reps
Machine Calf Raise
5 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Thu
Rücken, Bizeps, hintere Schulter
Est. 82 min
7 exercises
Barbell Deadlift
10 Sets x 5 Reps
Machine Lat Pulldown
6 Sets x 10 Reps
Cable Seated Row
5 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Machine Hammer Curl
5 Sets x 12 Reps
Machine Reverse Fly
5 Sets x 16 Reps
Dumbbell Shoulder Shrug
5 Sets x 12 Reps
Sat
Brust, Trizeps, seitliche und vordere Schulter
Est. 71 min
7 exercises
Barbell Bench Press
10 Sets x 5 Reps
Dumbbell Incline Bench Press
6 Sets x 10 Reps
Dumbbell Fly
5 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 14 Reps
Barbell Front Raise
3 Sets x 14 Reps
