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Trening Jo
Bulking
Intermediate
Dumbbell
Plan Details
The Trening Jo routine by justhappypl is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Plecy + Biceps
Est. 66 min
13 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 16,14,12,10 Reps
Dumbbell Lateral Raise
4 Sets x 14 Reps
Cable Seated Row
4 Sets x 16,14,12,10 Reps
Elevated Push-Up
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 14,12,10,8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Back Hyperextension
3 Sets x 14 Reps
Dumbbell Seated Bicep Curl
3 Sets x 16,12,8 Reps
Bench Dip
3 Sets x 14 Reps
Barbell Preacher Curl
3 Sets x 14,12,10 Reps
Dumbbell Tricep Extension
3 Sets x 14 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 14,12,10 Reps
Dip
3 Sets x 12 Reps
Day 2
Chest, Triceps and Abs
Est. 67 min
12 exercises
Dumbbell Bench Press
4 Sets x 16,14,12,10 Reps
Dumbbell One-Arm Row
4 Sets x 14 Reps
Dumbbell Incline Bench Press
4 Sets x 16,14,12,10 Reps
Dumbbell Lateral Raise
4 Sets x 14 Reps
Dumbbell Fly
3 Sets x 14,12,10 Reps
Cable Seated Row
3 Sets x 14 Reps
Cable Shoulder Extension
3 Sets x 16,14,12 Reps
Barbell Curl
3 Sets x 14 Reps
Barbell Tricep Extension
3 Sets x 14,12,10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 14 Reps
Dumbbell Tricep Extension
3 Sets x 14 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 14 Reps
Day 3
Legs, Shoulders and Abs
Est. 58 min
11 exercises
Barbell Squat
4 Sets x 14,12,10,8 Reps
Machine Leg Extension
4 Sets x 18,16,14,10 Reps
Machine Seated Leg Curl
4 Sets x 18,16,14,10 Reps
Dumbbell Lateral Raise
4 Sets x 16,14,12,8 Reps
Dumbbell Fly
4 Sets x 14 Reps
Dumbbell Lunge
4 Sets x 16 Reps
Barbell Upright Row
4 Sets x 14,12,10,8 Reps
Push-Up
4 Sets x 14 Reps
Dumbbell Calf Raise
4 Sets x 16,14,12,10 Reps
Barbell Shrug
3 Sets x 14,12,10 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
