Kamen i praćka IV
Bulking
Beginner
Barbell
Plan Details
The Kamen i praćka IV routine by cimesa_g is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Nastavak (poslednja nedelja)
Routine detail
Day 1
Leđa, biceps
Est. 87 min
8 exercises
One-Arm Hang
4 Sets
Smith Machine Bent-Over Row
4 Sets x 10 Reps
Dual Cable Triceps Extension
4 Sets x 10 Reps
Barbell Seated Good Morning
4 Sets x 10 Reps
Dumbbell Alternating Incline Curl
4 Sets x 10 Reps
Machine Inverted Row
4 Sets x 10 Reps
EZ Bar Seated Curl (Close Grip)
4 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 10 Reps
Day 2
Grudi, triceps
Est. 80 min
7 exercises
Barbell Front Raise Pullover
4 Sets x 10 Reps
Dumbbell One-Arm Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Cable Flat Bench Fly
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Day 3
Ramena, trapez, podlaktice
Est. 85 min
8 exercises
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Hammer Shoulder Press
4 Sets x 10 Reps
Barbell Push Press Behind the Neck
4 Sets x 10 Reps
Dumbbell Upright Row
4 Sets x 10 Reps
Dumbbell Incline Shoulder Raise
4 Sets x 10 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
4 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 10 Reps
Cable Wrist Curl
4 Sets x 10 Reps
Day 4
Noge, abdomen
Est. 89 min
8 exercises
Barbell Hip Thrust
4 Sets x 10 Reps
Barbell Side Split Squat
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Cable Standing Leg Curl
4 Sets x 10 Reps
Barbell Standing Calf Raise
4 Sets x 10 Reps
Decline Oblique Crunch
4 Sets x 10 Reps
Barbell Side Bend
4 Sets x 10 Reps
Barbell Seated Twist
4 Sets x 10 Reps
