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hypertrophie
Bulking
Advanced
Machine strength
Plan Details
The hypertrophie routine by nauzinor.r is a 14 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
prise de masse
Routine detail
Mon
1-biceps
Est. 83 min
8 exercises
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Barbell Curl Against an Incline
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
2-Avant bras cable
4 Sets x 8 Reps
Mon
2-biceps
Est. 81 min
8 exercises
Cable Bicep Curl
4 Sets x 20 Reps
Cable Preacher Curl
4 Sets x 20 Reps
Cable Bicep Curl (Supine Close Grip)
4 Sets x 20 Reps
Cable One-Arm Bicep Curl
4 Sets x 20 Reps
Dumbbell Spider Curl
4 Sets x 20 Reps
Cable Reverse Curl
4 Sets x 20 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 20 Reps
Barbell Preacher Curl
4 Sets x 20 Reps
Tue
2-triceps
Est. 65 min
7 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 20 Reps
Dumbbell Incline Tricep Extension
4 Sets x 20 Reps
Dumbbell Tricep Extension
4 Sets x 20 Reps
Cable High Pulley Tricep Extension
4 Sets x 20 Reps
Weighted Three Bench Dip
4 Sets x 20 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 20 Reps
avant bras presse
4 Sets x 20 Reps
Tue
1-triceps
Est. 69 min
7 exercises
Barbell Tricep Extension
4 Sets x 20 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 20 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 20 Reps
Cable One-Arm Tricep Extension
4 Sets x 20 Reps
Dip
4 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 20 Reps
avant bras presse
4 Sets x 20 Reps
Wed
2-Dos
Est. 81 min
8 exercises
Cable Rear Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Machine Assisted Pull-Up
4 Sets x 8 Reps
Barbell wrist curl
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Wed
1-Dos
Est. 91 min
9 exercises
Cable Rear Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Rope Seated Crossover Row
4 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Reverse Crossover
4 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 8 Reps
Thu
1-Epaule
Est. 71 min
7 exercises
Barbell Rear Press
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 8 Reps
Machine Deltoid Raise
4 Sets x 8 Reps
Thu
2-Epaule
Est. 71 min
7 exercises
Barbell Rear Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Cable Deltoid Raise
4 Sets x 8 Reps
Cable Front Raise
4 Sets x 8 Reps
Cable Upright Row (Supine)
4 Sets x 8 Reps
dumbbell rotation
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Fri
2-Jambe
Est. 81 min
8 exercises
Barbell Front Squat
4 Sets x 8 Reps
Machine Squat
4 Sets x 8 Reps
Dumbbell Walking Lunge
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Kneeling Leg Curl
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Fri
1-Jambe
Est. 71 min
7 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Sat
2-abdos
Est. 67 min
7 exercises
Janda Sit-Up
4 Sets x 20 Reps
Bench Rotational Crunch
4 Sets x 20 Reps
Decline Bench Alternating Knee Raise
4 Sets x 20 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Cable Side Bend
4 Sets x 20 Reps
Parallel Bar Hip Raise
4 Sets x 20 Reps
trapèze devant
4 Sets x 8 Reps
Sat
1-abdos
Est. 103 min
11 exercises
Dumbbell Wrist Curl (Palms Down)
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Barbell Behind the Back Shrug
4 Sets x 8 Reps
Decline Crunch
4 Sets x 20 Reps
Dumbbell Side Bend
4 Sets x 20 Reps
Dumbbell Side Bend
4 Sets x 20 Reps
Parallel Bar Hip Raise
4 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Decline Bench Weighted Twist
4 Sets x 20 Reps
Leg Pull-In
4 Sets x 20 Reps
Barbell Shrug
4 Sets x 8 Reps
Sun
1-Poitrine
Est. 72 min
7 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Decline Bench Press
4 Sets x 8 Reps
Cable Upper Chest Crossover
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Cable Straight Arm Crossover
4 Sets x 8 Reps
1-Avant bras cable
4 Sets x 8 Reps
Sun
2-Poitrine
Est. 77 min
7 exercises
Barbell Incline Bench Press
4 Sets x 20 Reps
Barbell Bench Press
4 Sets x 20 Reps
Barbell Decline Bench Press
4 Sets x 20 Reps
Dumbbell Incline Fly
4 Sets x 20 Reps
Dumbbell Fly
4 Sets x 20 Reps
Dumbbell Decline Fly
4 Sets x 20 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 20 Reps
