Loading...
pq jfais ça déjà?
AUTOPLAY
Bulking
Beginner
Machine strength
Plan Details
The pq jfais ça déjà? routine by Lyssiiiiiia is a 8 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Enter your routine description
Routine detail
Day 1
Glutez
Est. 0 min
7 exercises
Dumbbell Plie Squat
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Step Machine
3 Sets
Day 2
Shoulderz, Bicepz
Est. 0 min
5 exercises
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Day 3
Legz
Est. 0 min
8 exercises
Kettlebell Goblet Squat
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Step Machine
3 Sets
Day 4
Back, Tricepz
Est. 0 min
13 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Incline Tricep Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Day 5
Boobies
Est. 0 min
0 exercises
This day is empty
Day 6
Glutez 2
Est. 0 min
6 exercises
Machine Leg Press
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Quadricep Stretch
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Cable Leg Kickback
3 Sets x 12 Reps
Step Machine
3 Sets
Day 7
Legz 2
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Bulgarian Split Squat
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Step Machine
3 Sets
Day 8
Shoulderz, Bicepz 2
Est. 0 min
6 exercises
Cable Reverse Curl
3 Sets x 12 Reps
Dumbbell Incline Hammer Curl
3 Sets x 12 Reps
Machine Lateral Shoulder Raise
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
