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2018
Bulking
Advanced
Machine strength
Plan Details
The 2018 routine by Njansen is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Legs glutes hamstrings core
Routine detail
Day 1
Legs
Est. 150 min
11 exercises
Indoor Cycling
1 Set
Barbell Squat
6 Sets x 20 Reps
Sit Squat
3 Sets
Barbell Stiff-Leg Deadlift
6 Sets x 20 Reps
Bulgarian Split Squat
3 Sets x 20 Reps
Machine Leg Press
6 Sets x 20 Reps
Bodyweight Side Lunge
3 Sets x 20 Reps
Machine Hip Abduction
6 Sets x 20 Reps
Machine Leg Curl (Prone)
6 Sets x 20 Reps
Single-Leg Glute Bridge
6 Sets x 20 Reps
1 been balans
3 Sets x 8 Reps
Day 2
Cardio & core
Est. 132 min
11 exercises
Indoor Cycling
1 Set
Elliptical Training
1 Set
Step Machine
1 Set
Reverse Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Stability Ball Roman Twist
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Stability Ball Plank
3 Sets
Day 3
Cardio & arms
Est. 104 min
6 exercises
Indoor Cycling
1 Set
Elliptical Training
1 Set
Step Machine
1 Set
Cable Pulldown Bicep Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Day 4
Legs & core
Est. 135 min
9 exercises
Indoor Cycling
1 Set
Barbell Squat
6 Sets x 20 Reps
Sit Squat
3 Sets
Barbell Stiff-Leg Deadlift
6 Sets x 20 Reps
Machine Leg Press
6 Sets x 20 Reps
Bodyweight Side Lunge
3 Sets x 20 Reps
Machine Hip Abduction
6 Sets x 20 Reps
Machine Leg Curl (Prone)
6 Sets x 20 Reps
1 been balans
6 Sets x 20 Reps
