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2x partia 8 dni
Bulking
Advanced
Machine strength
Plan Details
The 2x partia 8 dni routine by dawgul is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Workout 1 Klatka Barki
Est. 93 min
6 exercises
Smith Machine Bench Press
8 Sets x 9 Reps
Dumbbell Incline Fly
4 Sets x 9 Reps
Dumbbell Decline Press
4 Sets x 9 Reps
Dumbbell Lateral Raise
8 Sets x 9 Reps
Dumbbell Seated Shoulder Press
4 Sets x 9 Reps
Smith Machine Shrug
4 Sets x 9 Reps
Day 2
Workout 2 Biceps Triceps
Est. 105 min
7 exercises
Dumbbell Alternating Bicep Curl
8 Sets x 9 Reps
Dumbbell Alternating Preacher Curl
4 Sets x 9 Reps
Barbell Spider Curl
4 Sets x 9 Reps
Dip
4 Sets x 9 Reps
Cable Tricep Pushdown (V-Bar)
8 Sets x 9 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 9 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 9 Reps
Day 3
Workout 3 Nogi
Est. 88 min
5 exercises
Smith Machine Squat
15 Sets x 9 Reps
Machine Leg Curl (Prone)
4 Sets x 9 Reps
Machine Seated Leg Curl
4 Sets x 9 Reps
Machine Leg Press
4 Sets x 9 Reps
Machine Seated Calf Raise
4 Sets x 9 Reps
Day 4
Workout 4 Plecy
Est. 58 min
4 exercises
Cable Lat Pulldown (Wide Grip)
8 Sets x 9 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 9 Reps
Machine Lat Pulldown
4 Sets x 9 Reps
Smith Machine Bent-Over Row
4 Sets x 9 Reps
Day 5
Workout 5 Klatka Barki
Est. 94 min
6 exercises
Dumbbell Bench Press
8 Sets x 9 Reps
Smith Machine Incline Bench Press
4 Sets x 9 Reps
Dumbbell Fly
4 Sets x 9 Reps
Smith Machine Upright Row
8 Sets x 9 Reps
Dumbbell Front Raise
4 Sets x 9 Reps
Barbell Shoulder Press
4 Sets x 9 Reps
Day 6
Workout 6 Biceps Triceps
Est. 92 min
6 exercises
Cable Bicep Curl (Close Grip)
8 Sets x 9 Reps
Dumbbell Incline Curl
4 Sets x 9 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 9 Reps
Weighted Tricep Dip
8 Sets x 9 Reps
Barbell Tricep Extension
4 Sets x 9 Reps
Dumbbell Seated Tricep Press
4 Sets x 9 Reps
Day 7
Workout 7 Plecy
Est. 57 min
4 exercises
Cable Seated Row
8 Sets x 9 Reps
Dumbbell One-Arm Row
4 Sets x 9 Reps
Machine Seated Row
4 Sets x 9 Reps
Dumbbell Incline Bench Row
4 Sets x 9 Reps
Day 8
Workout 8 Nogi
Est. 78 min
4 exercises
Smith Machine Squat
15 Sets x 9 Reps
Smith Machine Split Squat
4 Sets x 9 Reps
Smith Machine Front Squat
4 Sets x 9 Reps
Machine Seated Calf Raise
4 Sets x 9 Reps
