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stervitje mesatare
Bulking
Intermediate
Machine strength
Plan Details
The stervitje mesatare routine by juri_al is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Tue
biceps back abs
Est. 90 min
13 exercises
Pull-Up
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Spider Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Thu
triceps front abs
Est. 89 min
13 exercises
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 10 Reps
Sat
legs shoulders
Est. 88 min
13 exercises
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Barbell Clean Deadlift
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
