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borst biceps buik
AUDIO TIP
General
Intermediate
Dumbbell
Plan Details
The borst biceps buik routine by zandmen is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
4 set
Routine detail
Mon
borst biceps buik
Est. 52 min
9 exercises
Dumbbell Seated Hammer Curl
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Rotational Curl
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Tue
schouders triceps buik
Est. 54 min
9 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Lateral Raise (Side-Lying)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
Sat
rug been buik
Est. 56 min
10 exercises
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
