X-Size (Newbie Kaias)
Bulking
Advanced
Body
Plan Details
The X-Size (Newbie Kaias) routine by ptvedt is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Dag 1, tung overkropp. Ha ca 3-4 min pause mellom hver øvelse og 2 min pause dersom du supersetternn Dag 2 tung bein. Ha 3-4 min pause mellom hver øvelse nn Dag 3 medium/lett bryst, skuldre og triceps. 1-3 min pause mellom sett. (Bruk lengst pause flereleddsøvelsene og kortere pause på isolasjonsøvelsene ) Droppset siste øvelse. nn Dag 4 medium/lett bein, rygg og biceps. 1-3 min pause mellom sett. nn n1RM-goals: nBenchpress: bodyweight x 1,5nChins: bodyweight x 1,5nSquat: bodyweight x 2nDeadlift: bodyweight x 2,5
Routine detail
Mon
Styrke - overkropp
Est. 66 min
7 exercises
LYTP
3 Sets x 8 Reps
Barbell Bench Press
6 Sets x 10,6,6,6,6,6 Reps
Barbell Military Press
6 Sets x 10,6,6,6,6,6 Reps
Dumbbell One-Arm Row
5 Sets x 10,6,6,6,6 Reps
Machine Inverted Row
4 Sets x 10 Reps
Bench Dip
3 Sets x 8 Reps
Terapimaster supermann
3 Sets x 8 Reps
Tue
Styrke - bein, mage
Est. 72 min
7 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Stiff-Leg Deadlift (Wide Stance)
4 Sets x 8 Reps
Dumbbell Walking Lunge
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Terapimaster supermann
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Thu
Hypotrofi - bryst, skuldre, triceps
Est. 58 min
6 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Fri
Hypotrofi - rygg, biceps, bein
Est. 57 min
7 exercises
Barbell Sumo Deadlift
5 Sets x 5 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Facepulls
3 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Machine Leg Press
1 Set x 20 Reps
Any
Stretching
Est. 170 min
29 exercises
Stability Ball Half Moon Stretch
3 Sets x 8 Reps
Hip Flexor Stretch
3 Sets x 8 Reps
Seated Hamstring Stretch
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Band Hamstring Stretch
3 Sets x 8 Reps
Dumbbell External Rotation
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Toe Touch Stretch
3 Sets x 8 Reps
Seated Wide Angle Pose
3 Sets x 8 Reps
Runner's Stretch
3 Sets x 8 Reps
Kneeling Hip Flexor
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Standing Hamstring and Calf Stretch
3 Sets x 8 Reps
Stability Ball Hamstring Stretch
3 Sets
90/90 Hamstring Stretch
3 Sets x 8 Reps
Standing Hamstring and Calf Stretch
3 Sets x 8 Reps
Seated Floor Hamstring Stretch
3 Sets x 8 Reps
Kneeling Hip Flexor
3 Sets x 8 Reps
90/90 Hamstring Stretch
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Stability Ball Back Stretch
3 Sets
Band Quad Stretch
3 Sets x 8 Reps
Straddle Stretch
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Seated Hamstring and Calf Stretch
3 Sets x 8 Reps
Hamstring Stretch
3 Sets x 8 Reps
Stability Ball Quadricep Stretch
3 Sets
Back Hyperextension
3 Sets x 8 Reps
Wide Leg Stretch
3 Sets
Any
Cardio
Est. 240 min
5 exercises
Treadmill Running
3 Sets
Running
3 Sets
Elliptical Training
3 Sets
Swimming
3 Sets
Rowing
3 Sets
Any
Hjemmetrening
Est. 166 min
27 exercises
Band Reverse Fly
3 Sets x 8 Reps
Band Lateral Raise
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Clap Push-Up
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Band Alternating Bicep Curl
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Band Calf Raise
3 Sets x 8 Reps
Gironda Sternum Pull-Up
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Elevated Push-Up
3 Sets x 8 Reps
Band Hip Lift
3 Sets x 8 Reps
Band Good Morning
3 Sets x 8 Reps
Band Cross-Over
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Band Sit-Up
3 Sets x 8 Reps
Band Squat
3 Sets x 8 Reps
Band Bench Press
3 Sets x 8 Reps
Band Shoulder Press
3 Sets x 8 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 8 Reps
Plyo Push-Up
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Band Upright Row
3 Sets x 8 Reps
Chin-Up (Close Grip)
3 Sets x 8 Reps
Any
Mage
Est. 51 min
8 exercises
Barbell Ab Rollout
3 Sets x 8 Reps
Plank
3 Sets
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Hanging Pike
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
