Plan treningowy - Misza 2020
General
Intermediate
Dumbbell
Plan Details
The Plan treningowy - Misza 2020 routine by misza.dziubinski is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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.
Routine detail
Wed
1. Klatka, biceps, brzuch
Est. 137 min
18 exercises
Push-Up
3 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Seated Bench Leg Pull-In
3 Sets x 10 Reps
Dumbbell Decline Fly
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Seated Twist
3 Sets x 20 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Crunch
3 Sets x 25 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 16 Reps
Dumbbell Concentration Curl
3 Sets x 16 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Plie Squat
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Wed
2. Plecy, triceps, nogi
Est. 132 min
17 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 20 Reps
Barbell Good Morning
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 20 Reps
Dumbbell Incline Tricep Extension
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 20 Reps
Weighted Bench Dip
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Barbell Squat
3 Sets x 10 Reps
Dumbbell Plie Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Quadricep Stretch
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Any
3. Naramienne, nogi, brzuch
Est. 121 min
17 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Seated Bench Leg Pull-In
3 Sets x 10 Reps
Crunch
3 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Barbell Seated Twist
2 Sets x 20 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Dumbbell Step-Up
2 Sets x 20 Reps
Dumbbell Calf Raise
2 Sets x 15 Reps
Box Single-Leg Push-Off
2 Sets x 10 Reps
Plank
3 Sets
Barbell Squat
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Ab Draw Leg Slide
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 10 Reps
Any
Brzuch
Est. 38 min
4 exercises
Plank
3 Sets
Ab Draw Leg Slide
3 Sets x 25 Reps
Crunch
3 Sets x 25 Reps
Glute Kickback
3 Sets x 25 Reps
Any
4. Nogi
Est. 42 min
6 exercises
Barbell Squat
2 Sets x 16 Reps
Barbell Standing Calf Raise
2 Sets x 16 Reps
Dumbbell Lunge
2 Sets x 16 Reps
Dumbbell Walking Lunge
2 Sets x 16 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Any
Pompki
Est. 6 min
1 exercise
Push-Up
3 Sets x 10 Reps
