misza.dziubinski

May 20th 2020

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Plan treningowy - Misza 2020

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2 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.

1. Klatka, biceps, brzuch 18 exercises, 2 hrs 16 mins

Push-Up	3x15 reps	rest: 60s
Parallel Bar Leg Raise	3x10 reps	rest: 60s
Barbell Bench Press	3x10 reps	rest: 60s
Seated Bench Leg Pull-In	3x10 reps	rest: 60s
Dumbbell Decline Fly	3x10 reps	rest: 60s
Barbell Squat	3x10 reps	rest: 60s
Barbell Seated Twist	3x20 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 60s
Crunch	3x25 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x16 reps	rest: 60s
Dumbbell Concentration Curl	3x16 reps	rest: 60s
Barbell Bicep Curl (Wide Grip)	3x10 reps	rest: 60s
Dumbbell Calf Raise	3x15 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Dumbbell Plie Squat	3x10 reps	rest: 60s
Dumbbell Lunge	3x10 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x10 reps	rest: 60s
Machine Kneeling Leg Curl	3x10 reps	rest: 60s

2. Plecy, triceps, nogi 17 exercises, 2 hrs 11 mins

Barbell Bent-Over Row	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x20 reps	rest: 60s
Barbell Good Morning	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Barbell Deadlift	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x20 reps	rest: 60s
Dumbbell Incline Tricep Extension	3x10 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x20 reps	rest: 60s
Weighted Bench Dip	3x10 reps	rest: 60s
Dumbbell Calf Raise	3x15 reps	rest: 60s
Barbell Squat	3x10 reps	rest: 60s
Dumbbell Plie Squat	3x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Dumbbell Lunge	3x10 reps	rest: 60s
Quadricep Stretch	3x10 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x10 reps	rest: 60s
Machine Kneeling Leg Curl	3x10 reps	rest: 60s

3. Naramienne, nogi, brzuch 17 exercises, 2 hrs 0 min

Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Dumbbell Alternating Front Raise	3x10 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	3x10 reps	rest: 60s
Barbell Upright Row	3x10 reps	rest: 60s
Seated Bench Leg Pull-In	3x10 reps	rest: 60s
Crunch	3x20 reps	rest: 60s
Parallel Bar Hip Raise	3x10 reps	rest: 60s
Barbell Seated Twist	2x20 reps	rest: 60s
Dumbbell Lunge	3x20 reps	rest: 60s
Dumbbell Step-Up	2x20 reps	rest: 60s
Dumbbell Calf Raise	2x15 reps	rest: 60s
Box Single-Leg Push-Off	2x10 reps	rest: 60s
Plank	3x10 reps	rest: 60s
Barbell Squat	3x10 reps	rest: 60s
Hanging Leg Raise	3x10 reps	rest: 60s
Ab Draw Leg Slide	3x20 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s

4. Nogi 6 exercises, 41 mins

Barbell Squat	2x16 reps	rest: 60s
Dumbbell Lunge	2x16 reps	rest: 60s
Barbell Standing Calf Raise	2x16 reps	rest: 60s
Dumbbell Walking Lunge	2x16 reps	rest: 60s
Machine Kneeling Leg Curl	3x10 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x10 reps	rest: 60s