10min. + 30min. 17.11.2013
Bulking
Beginner
Dumbbell
Plan Details
The 10min. + 30min. 17.11.2013 routine by Thaling is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
40мин. тренировки (10мин. разминка + 30мин. тренажеры)
Routine detail
Mon
Bizeps
Est. 77 min
11 exercises
Dumbbell Alternating Preacher Curl
3 Sets x 8 Reps
Dumbbell Alternating Preacher Curl (Hammer)
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Weight Plate Reverse Curl
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl Over Bench (Neutral)
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Elliptical Training
1 Set
Tue
Rücken
Est. 70 min
10 exercises
Elliptical Training
1 Set
Cable Rope Pull-Up
3 Sets x 8 Reps
Machine Vertical Row (Close Grip)
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Wed
Trizeps
Est. 56 min
8 exercises
Elliptical Training
1 Set
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl Over Bench (Neutral)
3 Sets x 8 Reps
Dumbbell One-Arm Reverse Bench Wrist Curl
3 Sets x 8 Reps
Weight Plate Hand Squeeze
3 Sets x 8 Reps
Weight Plate Pinch
3 Sets x 8 Reps
Thu
Schulter
Est. 131 min
19 exercises
Elliptical Training
1 Set
Cable External Rotation
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Dumbbell Alternating Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 8 Reps
Dumbbell Alternating Press (Palms In)
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell One-Arm Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Arnold Press
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Fri
Brust
Est. 92 min
13 exercises
Elliptical Training
1 Set
Band Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 8 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 8 Reps
Smith Machine Decline Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
