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Programm nach Sjard Roscher
AUDIO TIP
Bulking
Beginner
None
Plan Details
The Programm nach Sjard Roscher routine by donjunior is a 2 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Split: Full Body. Days/week: 3. This program is by Sjard Roscher in general. I added unilateral exercises on Day 1 if time is not an issue. On Day 2 I added a additional chest exercise to balance the volume of the back exercises. This program is designed for lifters who struggle to lift/push their bodyweight @Bench press, squats and dead lifts. Check Sjard out! Great books!
Routine detail
Day 1
Est. 84 min
10 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Romanian Deadlift
2 Sets x 5 Reps
Machine Assisted Pull-Up
1 Set
Dumbbell Incline Bench Press
1 Set
Barbell Bent-Over Row
1 Set
Dumbbell Seated Shoulder Press
1 Set
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set
Cable Triceps Pushdown (Reverse Grip)
1 Set
Dumbbell One-Arm Hammer Curl
1 Set
Dumbbell Hammer Curl
1 Set
Day 2
Est. 72 min
7 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bent-Over Row (Reverse Grip)
5 Sets x 5 Reps
Seated Cable Fly
3 Sets x 12 Reps
Barbell Military Press
1 Set
EZ Bar Curl
1 Set
Cable Tricep Pushdown (Rope)
1 Set
