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Kraftausdauer 4 Wochen
Bulking
Beginner
Machine strength
Plan Details
The Kraftausdauer 4 Wochen routine by ivolasko is a 2 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Any
Training 1
Est. 128 min
15 exercises
Barbell Incline Bench Press
3 Sets x 20 Reps
Barbell Bench Press
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Barbell Tricep Extension (Supine)
3 Sets x 20 Reps
Barbell Squat
3 Sets x 20 Reps
Machine Fly
3 Sets x 20 Reps
Machine Hip Abduction
3 Sets x 20 Reps
Machine Hip Adduction
3 Sets x 20 Reps
Back Hyperextension
3 Sets x 12 Reps
Cable Standing Row
3 Sets x 20 Reps
Barbell Bench Press
3 Sets x 20 Reps
Smith Machine Upright Row
3 Sets x 20 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 20 Reps
Dumbbell Hammer Curl
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Any
Training 2
Est. 105 min
14 exercises
Machine Leg Extension
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 20 Reps
Barbell Deadlift
3 Sets x 20 Reps
Sit-Up
3 Sets x 20 Reps
Ab Draw Leg Slide
3 Sets x 20 Reps
Cross Body Crunch
3 Sets x 20 Reps
Hundreds
3 Sets x 20 Reps
Barbell Bent-Over Row
3 Sets x 20 Reps
Dumbbell Decline Fly
3 Sets x 20 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Cable Standing Curl
3 Sets x 20 Reps
Dumbbell One-Arm Front Raise
3 Sets x 20 Reps
