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training split 1 Day Full Body
Bulking
Advanced
Dumbbell
Plan Details
The training split 1 Day Full Body routine by JeroenSchreur is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Over 4 dagen alle spiergroepen verdeeld waarvan buik ik de buikspieren zelf elke training meeneem. Rug doe ik 2x.
Routine detail
Mon
Leg day
Est. 88 min
10 exercises
Treadmill Running
1 Set
Barbell Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Dumbbell Seated Single-Leg Calf Raise
3 Sets x 12 Reps
Cable Leg Kickback
3 Sets x 12 Reps
Treadmill Running
1 Set
Wed
Chest Shoulders Triceps
Est. 96 min
11 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Cable Incline Fly
3 Sets x 12 Reps
Weight Plate Shrug
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Treadmill Running
1 Set
Fri
Back Biceps ABS
Est. 94 min
11 exercises
Treadmill Running
1 Set
T Bar Row
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Plank
3 Sets
Parallel Bar Hip Raise
3 Sets x 12 Reps
Treadmill Running
1 Set
Sun
Full body day
Est. 143 min
17 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Cable Incline Fly
3 Sets x 12 Reps
Weight Plate Shrug
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Treadmill Running
1 Set
