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Bola ass
Bulking
Advanced
Machine strength
Plan Details
The Bola ass routine by sebastianepw is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Bryst, skulder & triceps
Est. 88 min
9 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Weight Plate Front Raise
4 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Tue
Rygg, skulder & biceps
Est. 79 min
9 exercises
Weighted Pull-Up
4 Sets x 10 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Row
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Wed
Ben & mage
Est. 72 min
9 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Bodyweight Walking Lunge
3 Sets x 10 Reps
Smith Machine Toe Raise
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Plank
3 Sets
Thu
Cardio/fri
Est. 0 min
0 exercises
This day is empty
Fri
Overkropp, heavy
Est. 0 min
0 exercises
This day is empty
Sat
Ben & mage, heavy
Est. 0 min
0 exercises
This day is empty
