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hoangduc's Plan
AUDIO TIP
Bulking
Beginner
None
Plan Details
The hoangduc's Plan routine by bigboiiiii is a 12 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Hu
Routine detail
Mon
Ng?c
Est. 0 min
9 exercises
Cable Mid Chest Crossover
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Palms in)
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Mon
l?ng xô
Est. 0 min
9 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Mon
vai
Est. 0 min
9 exercises
Smith Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Mon
?ùi tr??c
Est. 0 min
8 exercises
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Standing Calf Raise
5 Sets x 8 Reps
Mon
?ùi sau
Est. 0 min
8 exercises
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Cable Standing Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Tue
B?ng cu?i bu?i
Est. 0 min
2 exercises
Cable Crunch
8 Sets x 8 Reps
Hanging Leg Raise
6 Sets x 8 Reps
Wed
Tay tr??c, c?ng tay
Est. 0 min
7 exercises
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable One-Arm Preacher Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Cable Reverse Preacher Curl
3 Sets x 8 Reps
Cable Behind the Back Wrist Curl
3 Sets x 8 Reps
Fri
Tay sau
Est. 0 min
6 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Incline Bench Press (Close Grip)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Any
chân full
Est. 0 min
10 exercises
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Cable Standing Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Any
Tay tr??c + tay sau
Est. 0 min
6 exercises
Cable Bicep Curl
6 Sets x 8 Reps
Barbell Rear Tricep Extension
5 Sets x 8 Reps
Barbell Spider Curl (Prone)
5 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 8 Reps
Any
B?ng
Est. 0 min
6 exercises
Cable Crunch
6 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Dumbbell Side Bend
4 Sets x 8 Reps
Seated Leg Tuck
4 Sets x 8 Reps
Cable One-Arm Side Bend
4 Sets x 8 Reps
Parallel Bar Leg Raise
4 Sets x 8 Reps
Any
Ng?c ? nhà
Est. 0 min
4 exercises
Push-Up
10 Sets x 8 Reps
Push-Up (Close Hand)
10 Sets x 8 Reps
Push-Up (Wide Hand)
10 Sets x 8 Reps
Clap Push-Up
5 Sets x 8 Reps
