Mirko Plan 4
Bulking
Intermediate
Machine strength
Plan Details
The Mirko Plan 4 routine by mirko084 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Any
rücken trizeps bauch
Est. 114 min
11 exercises
Elliptical Training
1 Set
Cable V Bar Pulldown
4 Sets x 10 Reps
Machine Reverse T Bar Row
4 Sets x 10 Reps
rudern eng mit untergriff
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Crunch
4 Sets x 10 Reps
Leg Raise
4 Sets x 10 Reps
Treadmill Running
1 Set
Any
beine schultern waden
Est. 113 min
10 exercises
Elliptical Training
1 Set
Smith Machine Bench Squat
4 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Smith Machine Shrug
4 Sets x 10 Reps
Machine Seated Calf Raise
6 Sets x 10 Reps
Treadmill Running
1 Set
Any
brust bizeps
Est. 99 min
10 exercises
Elliptical Training
1 Set
Kettlebell Alternating Floor Press
3 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Bicep Drag Curl
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
pulldown hammer curl with rope
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Treadmill Running
1 Set
