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Akram's Plan - P.H.A.T Gymaniac [GOCENGFTW]
Bulking
Advanced
Machine strength
Plan Details
The Akram's Plan - P.H.A.T Gymaniac [GOCENGFTW] routine by akram.gymaniac is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Program ini dibuat khusus untuk klien program Gymaniac GOCENG FTW/GORATURAN TO SUCCEED. Untuk informasi lebih lanjut mohon kunjungi situs kami dengan link berikut: http://gymaniac.net/gocengftw Note dari Akram: Plan ini sering saya ubah secara reguler! Selain itu juga saya tidak melakukan semua exercise yang ada di plan ini. Karena ini saya rekomendasikan untuk menggunakan program lain seperti yang sudah saya rekomendasikan via PDF.
Routine detail
Mon
Legs
Est. 124 min
12 exercises
Smith Machine Stiff-Leg Deadlift
5 Sets x 8 Reps
Hack Squat (Reverse Position)
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Leverage One Leg Leg Press
4 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Press
8 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Barbell Calf Raise
3 Sets x 10 Reps
Tue
Chest/Arms
Est. 56 min
7 exercises
Machine Fly
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Leverage Chest Press
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
2 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 10 Reps
Wed
Back/Shoulder
Est. 112 min
13 exercises
Pull-Up
3 Sets x 12 Reps
Barbell Row
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Maedow Rows
3 Sets x 10 Reps
Standing Cable Pullover
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated One-Arm Lateral Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Fri
Lower Body
Est. 87 min
10 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Calf Press On Leg Press
8 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Leverage One Leg Leg Press
3 Sets x 10 Reps
Sat
Upper Body
Est. 85 min
10 exercises
Pull-Up
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
J-Rope Lat Pulldown
3 Sets x 10 Reps
Leverage Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 6 Reps
Any
GK
Est. 58 min
6 exercises
Machine Leg Press
8 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Any
Calves
Est. 16 min
2 exercises
Machine Seated Calf Raise
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
