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ppl for nigz
AUTOPLAYAUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The ppl for nigz routine by jr.02 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
if you are a nigger do this workout and get big muscles yuh yuh nig nig nig nig nig nig
Routine detail
Any
legs
Est. 36 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Any
arms and shoulders
Est. 49 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 8 Reps
Any
push
Est. 48 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 8 Reps
Any
pull
Est. 53 min
9 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
lat pullover
2 Sets x 12 Reps
Cable One-Arm Row
1 Set x 8 Reps
Cable Seated Row
2 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Bench Row
2 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Any
chest and back
Est. 42 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
2 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Pull-Up
2 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
lat pullover
3 Sets x 8 Reps
