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Natural Competitive Bodybuilder Olges's Tranformation Routine
Sport
Advanced
Machine strength
Plan Details
The Natural Competitive Bodybuilder Olges's Tranformation Routine routine by tolges is a 7 day workout plan. It is an advanced level plan to achieve sport fitness goals.
For Natural Competitive Bodybuilders
Routine detail
Mon
Bis, Tris, Chest, Abs & Cardio
Est. 107 min
18 exercises
Elliptical Training
1 Set
Barbell Concentration Curl (Close Grip)
3 Sets x 5 Reps
Cable Seated Bicep Curl
3 Sets x 5 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Barbell Tricep Extension
3 Sets x 5 Reps
Dumbbell One-Arm French Press (Stability Ball)
3 Sets x 5 Reps
Machine Tricep Extension
3 Sets x 5 Reps
Machine Ab Crunch
3 Sets x 5 Reps
Cable Seated Crunch
3 Sets x 5 Reps
Decline Oblique Crunch
3 Sets x 5 Reps
Treadmill Running
1 Set
Machine Tricep Extension
5 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Rope Hammer Curl
3 Sets x 15 Reps
Treadmill Running
1 Set
Tue
Leg day + Cardio
Est. 51 min
12 exercises
Treadmill Running
1 Set
Machine Leg Press
3 Sets x 5 Reps
Dumbbell Step-Up
3 Sets x 5 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 5 Reps
Cable Hip Abduction
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 5 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 5 Reps
Machine Calf Raise
3 Sets x 5 Reps
Elliptical Training
1 Set
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Wed
Chest.Shoulders & Upper Back
Est. 52 min
12 exercises
Elliptical Training
1 Set
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Treadmill Running
1 Set
Thu
Rest Day
Est. 0 min
0 exercises
This day is empty
Fri
Bis, Tris, Chest, Abs & Cardio
Est. 54 min
14 exercises
Elliptical Training
1 Set
Barbell Concentration Curl (Close Grip)
3 Sets x 5 Reps
Cable Seated Bicep Curl
3 Sets x 5 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Barbell Tricep Extension
3 Sets x 5 Reps
Dumbbell One-Arm French Press (Stability Ball)
3 Sets x 5 Reps
Machine Tricep Extension
3 Sets x 5 Reps
Machine Ab Crunch
3 Sets x 5 Reps
Cable Seated Crunch
3 Sets x 5 Reps
Decline Oblique Crunch
3 Sets x 5 Reps
Treadmill Running
1 Set
Sat
Leg day + Cardio
Est. 34 min
9 exercises
Treadmill Running
1 Set
Machine Leg Press
3 Sets x 5 Reps
Dumbbell Step-Up
3 Sets x 5 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 5 Reps
Cable Hip Abduction
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 5 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 5 Reps
Machine Calf Raise
3 Sets x 5 Reps
Elliptical Training
1 Set
Sun
Rest Day
Est. 0 min
0 exercises
This day is empty
