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luni(chest) marti(back) joi (chest) vineri(back) sambata(legs)
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The luni(chest) marti(back) joi (chest) vineri(back) sambata(legs) routine by kingrogaming is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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Routine detail
Mon
picioare + umeri
Est. 51 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Tue
Piept triceps 2
Est. 56 min
7 exercises
Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Dip
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Machine Deltoid Raise
5 Sets x 8 Reps
Wed
Legs and Shoulder
Est. 65 min
8 exercises
Machine Shoulder Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Machine Deltoid Raise
5 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Thu
Spate Biceps Abdomen II
Est. 58 min
7 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Fri
Piept Triceps Umeri Abdomen
Est. 72 min
8 exercises
Machine Shoulder Press
5 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
Machine Bench Press
5 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 8 Reps
Machine Dip
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Machine Deltoid Raise
5 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Sat
LEG DAY + SHOULDERS
Est. 80 min
10 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Machine Deltoid Raise
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Smith Machine Shrug
4 Sets x 8 Reps
Cable Front Raise
4 Sets x 8 Reps
Barbell Squat
5 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
