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Dorina
Bulking
Beginner
None
Plan Details
The Dorina routine by QuiKz is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
La fiecare set incepi cu o greautate cu care poti face 15 repetari destul de lejer dupa tot cresti greutatea la fiecare set si scazi din repetari 15 - 12 - 10 -8 La ziua de push ai un superset ceea ce inseamna ca faci primul exercitiu cu o greutate medie pana la epuizare si dupa treci la cel cu sfori cu care faci cu o greutate mai mica pana la epuizare pup you
Routine detail
Day 1
Push
10 exercises
Barbell Bench Press
4 Sets
Dumbbell Incline Bench Press
4 Sets
Dumbbell Fly
4 Sets
Cable Inner Chest Press
3 Sets
Dumbbell Seated Shoulder Press
4 Sets
Barbell Military Press
3 Sets
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets
Cable Rope Overhead Tricep Extension
3 Sets
Cable Tricep Pushdown (V-Bar)
3 Sets
Cable Tricep Pushdown (Rope)
3 Sets
Day 2
Pull
7 exercises
EZ Bar Preacher Curl (Close Grip)
3 Sets
Dumbbell Alternating Incline Curl
3 Sets
Dumbbell Alternating Hammer Curl
3 Sets
Barbell Bent-Over Row
4 Sets
Cable Rope Lat Pulldown
3 Sets
Cable Lat Pulldown (Wide Grip)
4 Sets
Dumbbell Shoulder Shrug
4 Sets
Day 3
leGs
6 exercises
Barbell Deep Squat
4 Sets
Barbell Romanian Deadlift
4 Sets
Calf Press On Leg Press
4 Sets
Machine Leg Extension
3 Sets
Machine Seated Leg Curl
3 Sets
Smith Machine Single-Leg Calf Raise
3 Sets
