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Joe Weider's (Intermediate) + Abs
Bulking
Intermediate
Barbell
Plan Details
The Joe Weider's (Intermediate) + Abs routine by krokowitz is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Trening dzielony wg Joe Weidera. Plansze 4 & 5 (#1-2).
Routine detail
Mon
Plansza 4, #1
Est. 101 min
13 exercises
Treadmill Running
1 Set
Barbell Bench Press (Close Grip)
3 Sets x 9 Reps
Dumbbell Incline Fly
3 Sets x 9 Reps
Barbell Military Press
3 Sets x 9 Reps
Dumbbell Lateral Raise
3 Sets x 9 Reps
Barbell Upright Row
3 Sets x 9 Reps
Barbell Bent-Over Row
3 Sets x 9 Reps
Barbell Curl
3 Sets x 9 Reps
Barbell Tricep Extension (Supine)
3 Sets x 9 Reps
Dumbbell Incline Curl
3 Sets x 9 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Weighted Crunch
3 Sets x 30 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 20 Reps
Tue
Plansza 4, #2
Est. 93 min
12 exercises
Treadmill Running
1 Set
Barbell Squat
3 Sets x 9 Reps
Barbell Deadlift
3 Sets x 9 Reps
Barbell Shrug
3 Sets x 9 Reps
Machine Leg Extension
3 Sets x 9 Reps
Machine Leg Curl (Prone)
3 Sets x 9 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Cable Kneeling Crunch
3 Sets x 30 Reps
Thu
Plansza 5, #1
Est. 103 min
13 exercises
Treadmill Running
1 Set
Barbell Bench Press (Close Grip)
3 Sets x 9 Reps
Barbell Incline Bench Press
3 Sets x 9 Reps
Dumbbell Pullover
3 Sets x 9 Reps
Barbell Rear Press
3 Sets x 9 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 9 Reps
Barbell Bent-Over Row
3 Sets x 9 Reps
Dumbbell Alternating Seated Curl
3 Sets x 9 Reps
Dumbbell Concentration Curl
3 Sets x 9 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 9 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Weighted Crunch
3 Sets x 30 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 20 Reps
Fri
Plansza 5, #2
Est. 100 min
13 exercises
Treadmill Running
1 Set
Barbell Squat
3 Sets x 9 Reps
Machine Leg Extension
3 Sets x 9 Reps
Machine Leg Curl (Prone)
3 Sets x 9 Reps
Barbell Lunge
3 Sets x 9 Reps
Barbell Deadlift
3 Sets x 9 Reps
Barbell Shrug
3 Sets x 9 Reps
Dumbbell Rear Deltoid Row
3 Sets x 9 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Barbell Rack Delivery
3 Sets x 9 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Cable Kneeling Crunch
3 Sets x 30 Reps
Sat
Abs Week 1 - 3, #1
Est. 28 min
3 exercises
Dumbbell Side Bend
3 Sets x 15 Reps
Weighted Crunch
3 Sets x 30 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 20 Reps
Sun
Abs Week 1 - 3, #2
Est. 25 min
3 exercises
Hanging Leg Raise
3 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Cable Kneeling Crunch
3 Sets x 30 Reps
