6 dagen prio rug
Bulking
Advanced
Machine strength
Plan Details
The 6 dagen prio rug routine by woutterhaar is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
6 dagen split met prio: rug
Routine detail
Mon
Borst Volume - Biceps
Est. 79 min
9 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 88 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12,88,88 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Tue
Rug - Traps
Est. 44 min
7 exercises
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 9 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 12,88,88 Reps
Barbell Behind the Back Shrug
4 Sets x 8,88,88,88 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Wed
Benen
Est. 45 min
7 exercises
Barbell Squat (Wide Stance)
3 Sets x 8 Reps
Barbell Squat with Narrow Stance
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12,88,88 Reps
Machine Seated Leg Curl
3 Sets x 12,88,88 Reps
Thu
Schouders - Triceps - Buik
Est. 73 min
11 exercises
Smith Machine Shoulder Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8,88,88 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8,88,88 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Cable Crunch
3 Sets x 12 Reps
Fri
Borst wijd - Kuiten
Est. 44 min
6 exercises
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Any
Rug - Buik
Est. 57 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Seated Leg Tuck
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
