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Lift things up, then put them down**
Bulking
Intermediate
Body
Plan Details
The Lift things up, then put them down** routine by KasperOlsenSvensson is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Any
Day 3: Arms
Est. 80 min
9 exercises
Rowing
1 Set
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 8 Reps
Barbell Reverse Curl
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Any
Day 4: Legs and abs
Est. 97 min
11 exercises
Rowing
1 Set
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Barbell Deep Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Bench Weighted Decline Crunch
4 Sets x 10 Reps
Parallel Bar Hip Raise
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Stability Ball Trunk Rotation
4 Sets x 10 Reps
Any
Day 1: Chest & Shoulders
Est. 62 min
7 exercises
Rowing
1 Set
Bench Push-Up
4 Sets x 10 Reps
Leverage Incline Chest Press
4 Sets x 10 Reps
Leverage Decline Chest Press
4 Sets x 10 Reps
Barbell Military Press (Seated)
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 10 Reps
Any
Home
Est. 211 min
33 exercises
Push-Up
4 Sets x 10 Reps
Crunch
4 Sets x 15 Reps
Rotational Crunch
3 Sets x 8 Reps
Rotational Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Push-Up
4 Sets x 10 Reps
Crunch
4 Sets x 15 Reps
Rotational Crunch
3 Sets x 8 Reps
Rotational Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Push-Up
4 Sets x 10 Reps
Crunch
4 Sets x 15 Reps
Rotational Crunch
3 Sets x 8 Reps
Rotational Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Push-Up
4 Sets x 15 Reps
Crunch
4 Sets x 20 Reps
Rotational Crunch
3 Sets x 8 Reps
Rotational Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Bodyweight Lunge
4 Sets x 15 Reps
Push-Up
4 Sets x 15 Reps
Crunch
4 Sets x 20 Reps
Rotational Crunch
3 Sets x 8 Reps
Rotational Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Barbell Squat
4 Sets x 10 Reps
Plank
3 Sets
Any
Day 2: Back
Est. 77 min
9 exercises
Rowing
1 Set
Barbell Row
4 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Elevated Row
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Dual Cable Triceps Extension
4 Sets x 10 Reps
Barbell Pullover
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
