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2022 mell/láb fókusz
AUTOPLAYAUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The 2022 mell/láb fókusz routine by versz is a 10 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Hát hátsó vállal és bicepsszel - hát fókusz Fels? mell els? és oldalsó deltával Mell általános tircepsszel - nagy mell edzés Láb feszít? és hajlító Láb feszít? - nagy láb edzés
Routine detail
Mon
Push LEG "B"
Est. 61 min
6 exercises
Smith Machine Squat
6 Sets x 8 Reps
Hack guggolás front view
4 Sets x 8 Reps
Leg extension - life fitness
5 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Ingás lábtoló
4 Sets x 8 Reps
Decline Crunch
4 Sets x 8 Reps
Mon
Push LEG "A"
Est. 60 min
6 exercises
Smith Machine Squat
8 Sets x 8 Reps
Hack guggolás front view
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Leg extension - life fitness
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Tue
Push CHEST "A"
Est. 79 min
7 exercises
Egykezes gépi nyomás vízszintesen
5 Sets x 8 Reps
Smith Machine Bench Press
6 Sets x 8 Reps
Machine Fly
5 Sets x 8 Reps
Machine Bench Press
5 Sets x 8 Reps
Machine Deltoid Raise
5 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 8 Reps
Decline Crunch
4 Sets x 8 Reps
Tue
Push CHEST "B"
Est. 63 min
6 exercises
Egykezes gépi nyomás vízszintesen
5 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Egykezes gépi nyomás ferdén
5 Sets x 8 Reps
Cable One-Arm Lateral Raise
4 Sets x 8 Reps
Machine Dip
5 Sets x 8 Reps
Decline Crunch
4 Sets x 20 Reps
Thu
Pull BACK "A"
Est. 73 min
6 exercises
Barbell Bent-Over Row
6 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Leverage Machine Iso Row
5 Sets x 8 Reps
Cable One-Arm Reverse Fly
5 Sets x 8 Reps
Cable One-Arm Bicep Curl
5 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Thu
Pull BACK "B"
Est. 67 min
6 exercises
Machine Seated Row
7 Sets x 8 Reps
Cable Rope Lat Pulldown
5 Sets x 8 Reps
Leverage Machine Iso Row
4 Sets x 8 Reps
Cable One-Arm Reverse Fly
4 Sets x 8 Reps
Smith Machine Shrug
5 Sets x 8 Reps
Dumbbell Concentration Curl on Stability Ball
4 Sets x 8 Reps
Fri
Push MIX "A"
Est. 80 min
8 exercises
Machine Hip Adduction
6 Sets x 8 Reps
Leverage Incline Chest Press
4 Sets x 8 Reps
Dumbbell Shoulder Press
5 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Cable Front Raise
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Smith Machine Incline Bench Press
6 Sets x 8 Reps
Fri
Push MIX "B"
Est. 71 min
6 exercises
Machine Bench Press
5 Sets x 8 Reps
Leg extension - life fitness
6 Sets x 8 Reps
Leverage Incline Chest Press
5 Sets x 8 Reps
Machine Deltoid Raise
4 Sets x 8 Reps
Shoulder press on machine
5 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Sat
Pull MIX "B"
Est. 55 min
5 exercises
Barbell Romanian Deadlift
6 Sets x 8 Reps
Machine Kneeling Leg Curl
5 Sets x 8 Reps
Lehúzás bringakormánnyal
5 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Sat
Pull MiIX "A"
Est. 63 min
6 exercises
Barbell Stiff-Leg Deadlift
5 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Seated Leg Curl
6 Sets x 8 Reps
Machine Assisted Pull-Up (Hammer Grip)
5 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Decline Crunch
4 Sets x 8 Reps
