Robinhansen

Apr 14th 2014

TRY IT OUT

DOWNLOAD

Nya trÃ¤nings schemat

DOWNLOADS/VIEWS: 1/761

RATING: 0 (FROM 0 JEFIT MEMBERS)

4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

1.Biceps, Triceps & Mage
2.BrÃ¶st, Rygg & Cardio
3.Ben, Mage & Cardio
4.Rest
5.Axlar, Triceps & Mage
6.BrÃ¶st, Ben & Cardio
7.Rest (simma)

Biceps, Triceps & Mage 10 exercises, 58 mins

Barbell Curl	4x12,10,8,6 reps	rest: 60s
Dumbbell Alternating Preacher Curl	4x12,10,8,6 reps	rest: 60s
Dumbbell Bicep Curl	4x12,10,8,6 reps	rest: 60s
Dumbbell Zottman Curl	4x12,10,8,6 reps	rest: 60s
Dumbbell Concentration Curl	4x12,10,8,6 reps	rest: 60s
Barbell Tricep Extension	4x12,10,8,6 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x12,10,8,6 reps	rest: 60s
Cable Shoulder Extension	4x12,10,8,6 reps	rest: 60s
Barbell Seated Tricep Extension	4x12,10,8,6 reps	rest: 60s
Dumbbell Tricep Extension	4x12,10,8,6 reps	rest: 60s

BrÃ¶st, Rygg & Cardio 9 exercises, 1 hr 48 mins

Barbell Bench Press	4x12,10,8,6 reps	rest: 60s
Barbell Incline Bench Press	4x12,10,8,6 reps	rest: 60s
Dumbbell Bench Press	4x12,10,8,6 reps	rest: 60s
Dumbbell Incline Bench Press	4x12,10,8,6 reps	rest: 60s
Pull-Up	4x12,10,8,6 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x12,10,8,6 reps	rest: 60s
Dumbbell One-Arm Row	4x12,10,8,6 reps	rest: 60s
Barbell Deadlift	4x12,10,8,6 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 60s

Ben, Mage & Cardio 8 exercises, 1 hr 42 mins

Rest 0 exercises, 0 min

Axlar, Triceps & Mage 11 exercises, 1 hr 7 mins

Dumbbell Seated Arnold Press	4x12,10,8,6 reps	rest: 60s
Dumbbell Shoulder Shrug	4x12,10,8,6 reps	rest: 60s
Smith Machine Shrug	4x12,10,8,6 reps	rest: 60s
Dumbbell Lateral Raise	4x12,10,8,6 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x12,10,8,6 reps	rest: 60s
Barbell Military Press (Seated)	4x12,10,8,6 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Tricep Push-Up	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s

BrÃ¶st, Ben & Cardio 9 exercises, 1 hr 6 mins