Trainingsprogramm Horst Einsteiger
Bulking
Beginner
Machine strength
Plan Details
The Trainingsprogramm Horst Einsteiger routine by nymano is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest, shoulders, back, arms legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
Beine && Schultern
Est. 111 min
14 exercises
Smith Machine Split Squat
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Hack Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Military Press (Seated)
3 Sets x 8 Reps
Dumbbell One-Arm Hammer Shoulder Press
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 10 Reps
Wed
Brust / Triceps
Est. 102 min
12 exercises
Push-Up (Wide Hand)
2 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Machine Inner Chest Press
5 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Machine Dip
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Fri
Rücken Biceps
Est. 160 min
20 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Cable Incline Pulldown (Supine)
3 Sets x 8 Reps
Machine Landmine Row (Reverse Grip)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Elevated Row
3 Sets x 10 Reps
Cable One-Arm Seated Row
3 Sets x 10 Reps
Cable Deadlift
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Sun
Bauch
Est. 84 min
11 exercises
Hundreds
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Abdominal Pendulum
3 Sets x 10 Reps
Cable Judo Flip
3 Sets x 10 Reps
Plank
3 Sets
