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Bulking 5 dags program
Bulking
Advanced
Machine strength
Plan Details
The Bulking 5 dags program routine by Jean Strube is a 15 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Non Lineær Periodisering :) - Mekanisk stress (6 rep) - Muskelnedbrydning (12 rep) - Metabolisk stress (20 rep)
Routine detail
Mon
2. Ryg (12 rep)
Est. 93 min
9 exercises
Rowing
1 Set
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Cable One-Arm Lat Pulldown
4 Sets x 12 Reps
Leverage Machine Iso Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Back Hyperextension
3 Sets x 20 Reps
Mon
3. Ryg (6 rep)
Est. 86 min
9 exercises
Rowing
1 Set
Cable Shoulder Extension
5 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 6 Reps
Cable V Bar Pulldown
5 Sets x 6 Reps
Cable One-Arm Lat Pulldown
5 Sets x 6 Reps
Leverage Machine Iso Row
5 Sets x 6 Reps
Cable Seated Row
5 Sets x 6 Reps
Barbell Deadlift
5 Sets x 6 Reps
Back Hyperextension
3 Sets x 20 Reps
Mon
1. Ryg (20 rep)
Est. 94 min
9 exercises
Rowing
1 Set
Cable Shoulder Extension
3 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 20 Reps
Cable V Bar Pulldown
3 Sets x 20 Reps
Cable One-Arm Lat Pulldown
3 Sets x 20 Reps
Leverage Machine Iso Row
3 Sets x 20 Reps
Cable Seated Row
3 Sets x 20 Reps
Barbell Deadlift
3 Sets x 20 Reps
Back Hyperextension
3 Sets x 20 Reps
Tue
2. Bryst (12 rep)
Est. 83 min
8 exercises
Elliptical Training
1 Set
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Leverage Chest Press
4 Sets x 12 Reps
Leverage Incline Chest Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Plank
3 Sets
Tue
3. Bryst (6 rep)
Est. 77 min
8 exercises
Elliptical Training
1 Set
Dumbbell Bench Press
5 Sets x 6 Reps
Dumbbell Incline Bench Press
5 Sets x 6 Reps
Barbell Decline Bench Press
5 Sets x 6 Reps
Leverage Chest Press
5 Sets x 6 Reps
Leverage Incline Chest Press
5 Sets x 6 Reps
Cable Cross-Over
5 Sets x 6 Reps
Plank
3 Sets
Tue
1. Bryst (20 rep)
Est. 84 min
8 exercises
Elliptical Training
1 Set
Dumbbell Bench Press
3 Sets x 20 Reps
Dumbbell Incline Bench Press
3 Sets x 20 Reps
Barbell Decline Bench Press
3 Sets x 20 Reps
Leverage Chest Press
3 Sets x 20 Reps
Leverage Incline Chest Press
3 Sets x 20 Reps
Cable Cross-Over
3 Sets x 20 Reps
Plank
3 Sets
Wed
3. Ben (6 rep)
Est. 80 min
9 exercises
Indoor Cycling
1 Set
Hack Squat
5 Sets x 6 Reps
Machine Leg Press
5 Sets x 6 Reps
Dumbbell Lunge
2 Sets x 6 Reps
Machine Single-Leg Extension
5 Sets x 6 Reps
Machine Leg Curl (Prone)
5 Sets x 6 Reps
Smith Machine Single-Leg Calf Raise
5 Sets x 6 Reps
Smith Machine Reverse Calf Raise
5 Sets x 6 Reps
Cable Side Bend
3 Sets x 20 Reps
Wed
2. Ben (12 rep)
Est. 87 min
9 exercises
Indoor Cycling
1 Set
Hack Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Dumbbell Lunge
2 Sets x 12 Reps
Machine Single-Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 12 Reps
Smith Machine Reverse Calf Raise
4 Sets x 12 Reps
Cable Side Bend
3 Sets x 20 Reps
Wed
1. Ben (20 rep)
Est. 87 min
9 exercises
Indoor Cycling
1 Set
Hack Squat
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 20 Reps
Dumbbell Lunge
1 Set x 20 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 20 Reps
Smith Machine Reverse Calf Raise
3 Sets x 20 Reps
Cable Side Bend
3 Sets x 20 Reps
Thu
2. Skuldre (12 rep)
Est. 83 min
8 exercises
Elliptical Training
1 Set
Barbell Shrug
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Shoulder Press (Stability Ball)
4 Sets x 12 Reps
Leverage Shoulder Press
4 Sets x 12 Reps
Dumbbell Reverse Fly
4 Sets x 12 Reps
Cable Reverse Fly
4 Sets x 12 Reps
Thu
1. Skuldre (20 rep)
Est. 86 min
8 exercises
Elliptical Training
1 Set
Barbell Shrug
4 Sets x 20 Reps
Barbell Upright Row
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell Shoulder Press (Stability Ball)
3 Sets x 20 Reps
Leverage Shoulder Press
3 Sets x 20 Reps
Dumbbell Reverse Fly
3 Sets x 20 Reps
Cable Reverse Fly
3 Sets x 20 Reps
Thu
3. Skuldre (6 rep)
Est. 80 min
8 exercises
Elliptical Training
1 Set
Barbell Shrug
5 Sets x 12 Reps
Barbell Upright Row
5 Sets x 6 Reps
Dumbbell Lateral Raise
5 Sets x 6 Reps
Dumbbell Shoulder Press (Stability Ball)
5 Sets x 6 Reps
Leverage Shoulder Press
5 Sets x 6 Reps
Dumbbell Reverse Fly
5 Sets x 6 Reps
Cable Reverse Fly
5 Sets x 6 Reps
Fri
2. Arme (12 rep)
Est. 108 min
10 exercises
Elliptical Training
1 Set
Weighted Tricep Dip
4 Sets x 12 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 12 Reps
Dumbbell Incline Hammer Curl
4 Sets x 12 Reps
Cable Standing Curl
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Fri
1. Arme (20 rep)
Est. 108 min
10 exercises
Elliptical Training
1 Set
Machine Assisted Dip
3 Sets x 20 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 20 Reps
EZ Bar Tricep Extension
3 Sets x 20 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 20 Reps
Dumbbell Incline Hammer Curl
3 Sets x 20 Reps
Cable Standing Curl
3 Sets x 20 Reps
Barbell Preacher Curl
3 Sets x 20 Reps
Cable Rope Hammer Curl
3 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Fri
3. Arme (6 rep)
Est. 101 min
10 exercises
Elliptical Training
1 Set
Weighted Tricep Dip
5 Sets x 6 Reps
Smith Machine Bench Press (Close Grip)
5 Sets x 6 Reps
EZ Bar Tricep Extension
5 Sets x 6 Reps
Cable Rope High Pulley Tricep Extension
5 Sets x 6 Reps
Dumbbell Incline Hammer Curl
5 Sets x 6 Reps
Cable Standing Curl
5 Sets x 6 Reps
Barbell Preacher Curl
5 Sets x 6 Reps
Cable Rope Hammer Curl
5 Sets x 6 Reps
Machine Ab Crunch
4 Sets x 12 Reps
