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routine perso

Easyrimka

Dec 8th 2013

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routine perso

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3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 4
Day 2
Day 5
Day 3
Day 1

SÃ©ance 1 | pectoraux triceps : 6 exercises, 39 mins

	Dumbbell Bench Press	3x8 reps	rest: 60s
	Barbell Incline Bench Press	3x8 reps	rest: 60s
	Machine Bench Press	3x8 reps	rest: 60s
	Dip	3x8 reps	rest: 60s
	Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 60s
	Cable Shoulder Extension	3x8 reps	rest: 60s

Jambes abdos 9 exercises, 55 mins

	Smith Machine Squat	3x8 reps	rest: 60s
	Machine Leg Press	3x8 reps	rest: 60s
	Machine Leg Extension	3x8 reps	rest: 60s
	Barbell Romanian Deadlift	3x8 reps	rest: 60s
		3x8 reps	rest: 60s
	Machine Ab Crunch	3x8 reps	rest: 60s
	Alternating Heel Touch	3x8 reps	rest: 60s
	Crunch	3x8 reps	rest: 60s
	Parallel Bar Hip Raise	3x8 reps	rest: 60s

repos 0 exercises, 0 min

dos biceps 7 exercises, 46 mins

	Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
	Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s
	Pull-Up	3x8 reps	rest: 60s
	Dumbbell One-Arm Row	3x8 reps	rest: 60s
	Dumbbell Incline Curl	3x8 reps	rest: 60s
	Barbell Preacher Curl	3x8 reps	rest: 60s
	Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s

pecs epaules 7 exercises, 45 mins

	Dumbbell Bench Press	3x8 reps	rest: 60s
	Barbell Incline Bench Press	3x8 reps	rest: 60s
	Machine Bench Press	3x8 reps	rest: 60s
	Dip	3x8 reps	rest: 60s
	Smith Machine Upright Row	3x8 reps	rest: 60s
	Barbell Rear Military Press	3x8 reps	rest: 60s
	Cable Reverse Fly	3x8 reps	rest: 60s

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