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Brust, Rücken und Schulter aufbauen
Bulking
Intermediate
Dumbbell
Plan Details
The Brust, Rücken und Schulter aufbauen routine by CrazyTaz is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Programm zum schnellen Aufbau des Oberkörpers. Erster und dritter Tag schwere Übungen für Brust, Rücken und Schulter. Außerdem werden Arme inkl. Unterarme trainiert. Zweiter und vierter Tag 100er für Brust, Rücken und Schulter und mittelschwere Übungen für Bauch und Beine. Es folgt ein Tag zum Training des Untergrätenmuskels, des großen Rundmuskels und des Trapezmuskels für einen gesunden Rücken.
Routine detail
Tue
Brust schwer
Est. 121 min
13 exercises
Barbell Bench Press
6 Sets x 10 Reps
Dumbbell Bench Press (Palms in)
2 Sets x 30 Reps
Dip nur Wiederholungen
3 Sets x 10 Reps
Dumbbell Alternating Seated Curl
3 Sets x 12 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 20 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 20 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Leverage Machine High Row
4 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Wed
Bauch-Beine
Est. 65 min
8 exercises
100er Brust am Kabelzug
1 Set x 100 Reps
100er Rücken an Kabelzug (Pullover)
1 Set x 100 Reps
100er Schultern an Kabelzug (Reverse Fly)
1 Set x 100 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 20 Reps
Crunch
3 Sets x 35 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Thu
Brust schwer inkliniert
Est. 112 min
13 exercises
Barbell Incline Bench Press
6 Sets x 10 Reps
Dumbbell Incline Bench Press
2 Sets x 30 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Incline Hammer Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 20 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 20 Reps
Leverage Machine High Row
4 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Fri
Bauch-Beine
Est. 65 min
8 exercises
100er Brust am Kabelzug
1 Set x 100 Reps
100er Rücken an Kabelzug (Pullover)
1 Set x 100 Reps
100er Schultern an Kabelzug (Reverse Fly)
1 Set x 100 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 20 Reps
Crunch
3 Sets x 35 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Sat
Untergräten-,Rund- und Trapezmuskel
Est. 42 min
4 exercises
Innenrotation Arm Kabelzug
4 Sets x 25 Reps
Außenrotation Arm Kabelzug
4 Sets x 15 Reps
Dumbbell One-Arm Row
6 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
