nymano

Dec 8th 2014

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Trainingsprogramm Horst Einsteiger

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3 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Monday
Wednesday
Friday
Sunday

Beine && Schultern 14 exercises, 1 hr 50 mins

Smith Machine Split Squat	3x10 reps	rest: 90s
Smith Machine Squat	3x10 reps	rest: 90s
Machine Leg Press (Wide Stance)	3x8 reps	rest: 90s
Machine Leg Press (Narrow Stance)	3x8 reps	rest: 90s
Machine Leg Extension	3x8 reps	rest: 90s
Machine Leg Press (Narrow Stance)	3x10 reps	rest: 90s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Leg Press (Wide Stance)	3x10 reps	rest: 90s
Hack Calf Raise	3x8 reps	rest: 90s
Machine Seated Calf Raise	3x8 reps	rest: 90s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Barbell Military Press (Seated)	3x8 reps	rest: 60s
Dumbbell One-Arm Hammer Shoulder Press	3x8 reps	rest: 90s
Barbell Push Press	3x10 reps	rest: 90s

Brust / Triceps 12 exercises, 1 hr 41 mins

Push-Up (Wide Hand)	2x10 reps	rest: 60s
Barbell Bench Press	3x10 reps	rest: 90s
Machine Inner Chest Press	5x10 reps	rest: 90s
Barbell Incline Bench Press	3x10 reps	rest: 90s
Dumbbell Decline Press	3x8 reps	rest: 90s
Machine Fly	3x8 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 90s
Barbell Tricep Extension (Supine)	3x6 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 90s
Machine Dip	5x10 reps	rest: 90s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Hanging Leg Raise	4x10 reps	rest: 90s

RÃ¼cken Biceps 20 exercises, 2 hrs 40 mins

Barbell Deadlift	3x6 reps	rest: 100s
Barbell Bent-Over Row	3x6 reps	rest: 70s
Cable Incline Pulldown (Supine)	3x8 reps	rest: 70s
Machine Landmine Row (Reverse Grip)	3x10 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Cable Elevated Row	3x10 reps	rest: 90s
Cable One-Arm Seated Row	3x10 reps	rest: 90s
Cable Deadlift	3x10 reps	rest: 90s
Back Hyperextension	3x10 reps	rest: 90s
Dumbbell Incline Curl	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 90s
Cable Bicep Curl (Close Grip)	3x10 reps	rest: 90s
Cable Rope Hammer Curl	3x10 reps	rest: 90s
Machine Deltoid Raise	3x10 reps	rest: 90s
Cable V Bar Pulldown	3x10 reps	rest: 90s
Preacher Curl Machine	3x10 reps	rest: 90s
Hanging Knee Raise	3x10 reps	rest: 90s
Cable Bicep Curl	3x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 50s
Dumbbell Concentration Curl	3x10 reps	rest: 90s

Bauch 11 exercises, 1 hr 24 mins

Hundreds	3x10 reps	rest: 90s
Decline Crunch	3x10 reps	rest: 90s
Hanging Leg Raise	3x10 reps	rest: 90s
Air Bike	3x10 reps	rest: 60s
Machine Ab Crunch	3x10 reps	rest: 90s
Parallel Bar Hip Raise	3x10 reps	rest: 60s
Cable Kneeling Crunch	3x10 reps	rest: 90s
Dumbbell Side Bend	3x10 reps	rest: 90s
Abdominal Pendulum	3x10 reps	rest: 90s
Cable Judo Flip	3x10 reps	rest: 60s
Plank	3x10 reps	rest: 90s