Loading...
Masse 4 - JL
Bulking
Intermediate
Machine strength
Plan Details
The Masse 4 - JL routine by julian.luedecke is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Softgainer Trainingsplan
Routine detail
Mon
Brust - Bizeps - Bauch
Est. 57 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Preacher Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Crunch
4 Sets x 10 Reps
Tue
Ruecken - Hintere Schultern - Cardio
Est. 50 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Leverage Machine Iso Row
4 Sets x 10 Reps
Cable Pullover (Supine)
3 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Thu
Schulter - Trizeps - Nacken
Est. 69 min
9 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Upright Row
4 Sets x 10 Reps
Weight Plate Front Raise
2 Sets x 10 Reps
Cable Shrug
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Crunch
4 Sets x 10 Reps
Fri
Beine - Waden - Cardio
Est. 59 min
7 exercises
Barbell Deadlift
5 Sets x 10 Reps
Barbell Deep Squat
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
