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VICKA DARO BICKA
AUTOPLAY
Bulking
Advanced
Machine strength
Plan Details
The VICKA DARO BICKA routine by opyumas is a 9 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Trys savaites jegos pratimai daromi didinant svori po treju savaiciu (4 savaite) daromas deload(daroma visko tiek pat kiek pirma savaite) poto grystama vel prie svoriu didinimo
Routine detail
Day 1
TRAUKIMAS(J?GA)
Est. 55 min
6 exercises
V Bar Pull-Up
3 Sets
Barbell Deadlift
4 Sets x 8,8,6,6 Reps
Barbell Bent-Over Row
3 Sets x 4,6,8 Reps
Machine Reverse Fly
4 Sets x 10,12,14,16 Reps
Barbell Curl
4 Sets x 10,8,6,4 Reps
Cable Rope Face Pull
3 Sets x 6,8,10 Reps
Day 2
STUMIMAS(J?GA)
Est. 55 min
6 exercises
Barbell Bench Press
4 Sets x 6,6,4,4 Reps
Cable Incline Fly
3 Sets x 10,12,14 Reps
Machine Incline Chest Press
3 Sets x 4,6,8 Reps
Barbell Upright Row
3 Sets x 8,10,12 Reps
Dip
3 Sets x 10,8,6 Reps
Dumbbell Shoulder Press
4 Sets x 8,10,12,12 Reps
Day 3
KOJOS(J?GA)
Est. 47 min
5 exercises
Barbell Squat
4 Sets x 6,6,4,4 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8,8,6 Reps
Barbell Hip Thrust
3 Sets x 8,8,6 Reps
Machine Leg Press
3 Sets x 6,8,10 Reps
Machine Seated Calf Raise
3 Sets x 15,18,20 Reps
Day 4
POILSIS
Est. 0 min
0 exercises
This day is empty
Day 5
TRAUKIMAS(HIPERTROFIJA)
Est. 44 min
6 exercises
Pull-Up
3 Sets
Dumbbell One-Arm Row
3 Sets x 12,10,8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10,12,14 Reps
Cable Seated Row
3 Sets x 14,12,10 Reps
Dumbbell Rear Deltoid Row
3 Sets x 10,12,14 Reps
Dumbbell Incline Curl
3 Sets x 12,10,8 Reps
Day 6
STUMIMAS(HIPERTROFIJA)
Est. 44 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 8,10,12 Reps
Machine Deltoid Raise
3 Sets x 10,12,14 Reps
Barbell Decline Bench Press
3 Sets x 12,10,8 Reps
Cable Cross-Over
3 Sets x 10,12,14 Reps
Cable Lateral Raise
4 Sets x 10,12,14,16 Reps
Cable Shoulder Extension
3 Sets x 8,10,12 Reps
Day 7
KOJOS(HIPERTROFIJA)
Est. 39 min
5 exercises
Barbell Front Squat
4 Sets x 10,12,14,16 Reps
Machine Leg Curl (Prone)
4 Sets x 10,12,14,16 Reps
Dumbbell Split Jump
3 Sets x 6,8,10 Reps
Hack Calf Raise
3 Sets x 10,12,14 Reps
Machine Leg Extension
4 Sets x 10,12,14,16 Reps
Day 8
POILSIS
Est. 0 min
0 exercises
This day is empty
Day 9
abs
Est. 24 min
4 exercises
Hanging Leg Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Plank
3 Sets
