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One Week Training 4/7
Bulking
Beginner
Dumbbell
Plan Details
The One Week Training 4/7 routine by maximevanackere is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Training 4 jours par semaine, prise de masse.
Routine detail
Mon
Lundi Workout. (Cardio, Quadriceps, ischios, Boule, Mollets)
Est. 66 min
8 exercises
Walking
1 Set
Recumbent Bike
1 Set
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 12 Reps
Smith Machine Squat
3 Sets x 8 Reps
Wed
Mercredi Workout. (Pecs, Biceps, Abs)
Est. 61 min
14 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cross Body Crunch
3 Sets x 12 Reps
Sit-Up
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Alternating Floor Leg Raise
3 Sets x 12 Reps
Plank
3 Sets
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Thu
Jeudi Workout. (Dos, Triceps, Trapèzes, Abs)
Est. 94 min
15 exercises
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Alternating Floor Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Machine Back Extension
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Sun
Dimanche Workout. (Deltoïdes, Abs)
Est. 82 min
13 exercises
Dumbbell Seated Front Raise (Hammer)
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Alternating Front Raise
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Alternating Floor Leg Raise
3 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Calf Machine Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Front Incline Raise
3 Sets x 8 Reps
