Trening pers.
Bulking
Beginner
Barbell
Plan Details
The Trening pers. routine by haughtyroll is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
trening od Roberta
Routine detail
Mon
Nogi
Est. 57 min
6 exercises
Barbell Deep Squat
6 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Press (Wide Stance)
1 Set x 30 Reps
Tue
Klatka + triceps
Est. 59 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Deep Push-Up
1 Set x 30 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
1 Set x 30 Reps
Thu
Plecy + Biceps
Est. 74 min
7 exercises
Cable Rope Hammer Curl
4 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Barbell Deadlift
7 Sets x 10 Reps
Sat
Barki + kaptury + przedramiona
Est. 63 min
8 exercises
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Leverage Shoulder Press
1 Set x 30 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
