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1 dan 1 blabla
Bulking
Intermediate
Machine strength
Plan Details
The 1 dan 1 blabla routine by pesha998 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Ramena
Est. 51 min
7 exercises
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Upright row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Tue
Ruke
Est. 39 min
6 exercises
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Wed
Nogice
Est. 46 min
7 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Barbell Squat
5 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Thu
Sise
Est. 53 min
7 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Smith Machine Decline Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Weight press
3 Sets x 8 Reps
Machine Fly
4 Sets x 12 Reps
Fri
Grbina
Est. 39 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Lat pd
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
