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Hypertrophie 3er
AUTOPLAY
Bulking
Advanced
Machine strength
Plan Details
The Hypertrophie 3er routine by Hopperino is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Brust/Schulter/Triceps
Est. 60 min
6 exercises
Elliptical Training
1 Set
Barbell Bench Press
4 Sets x 15 Reps
Machine Shoulder Press
3 Sets x 15 Reps
Machine Incline Chest Press
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Elliptical Training
1 Set
Day 2
Rücken
Est. 63 min
6 exercises
Elliptical Training
1 Set
Cable One-Arm Lat Pulldown
4 Sets x 15 Reps
Cable One-Arm Seated Row
4 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Chin-Up with Knee Raise
3 Sets x 15 Reps
Elliptical Training
1 Set
Day 3
Beine/Biceps
Est. 60 min
6 exercises
Stationary Bike
1 Set
Barbell Squat
4 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Stationary Bike
1 Set
Day 4
Übungspool
Est. 0 min
0 exercises
This day is empty
Day 5
V2:Brust/Schulter/Triceps
Est. 66 min
7 exercises
Elliptical Training
1 Set
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Leverage Incline Chest Press
3 Sets x 15 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Elliptical Training
1 Set
Day 6
V2: Rücken
Est. 51 min
5 exercises
Elliptical Training
1 Set
Barbell Deadlift
4 Sets x 15 Reps
Pull-Up
3 Sets x 15 Reps
Cable One-Arm Lat Pulldown
3 Sets x 15 Reps
Elliptical Training
1 Set
Day 7
V2: Beine/Biceps
Est. 66 min
7 exercises
Stationary Bike
1 Set
Dumbbell Walking Lunge
3 Sets x 5 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Stationary Bike
1 Set
