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Ayarl? 4 haftal?k ön ad?m
AUDIO TIP
Bulking
Beginner
Barbell
Plan Details
The Ayarl? 4 haftal?k ön ad?m routine by dbarang is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
6 ayl?k tüm vücut programa geçmeden önce, kas yaralanmalar?n? azaltmak için yap?lmas? gereken ?s?nma program?. Her bölge için ana egzersizleri içeriyor.
Routine detail
Mon
Gö?üs, omuz ve arka kol
Est. 43 min
4 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Tue
S?rt ve ön kol
Est. 45 min
4 exercises
Barbell Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Wed
Bacak ve kar?n
Est. 44 min
4 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Crunch
3 Sets x 10 Reps
Plank
3 Sets
Thu
Gö?üs, omuz ve arka kol
Est. 44 min
4 exercises
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Fri
S?rt ve ön kol
Est. 45 min
4 exercises
Barbell Deadlift
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Sat
Bacak ve kar?n
Est. 44 min
4 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Air Bike
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
