T-krosa
Bulking
Advanced
Machine strength
Plan Details
The T-krosa routine by jfsq24 is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Legs
Est. 54 min
9 exercises
Dumbbell Lunge
3 Sets x 12 Reps
Hack Squat
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Back Hyperextension
2 Sets x 25 Reps
Rotational Crunch
1 Set x 20 Reps
Seated Leg Tuck
1 Set x 20 Reps
Crunch
1 Set x 20 Reps
Tue
Chest -Back
Est. 43 min
7 exercises
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Cross-Over
2 Sets x 12 Reps
Barbell Pullover and Press
2 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
T Bar Row
2 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Chin-Up (Close Grip)
3 Sets x 10 Reps
Wed
Shoulder/UpperArms/Forearms
Est. 44 min
7 exercises
Dip
4 Sets x 12 Reps
Cable One-Arm Reverse Curl
2 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
2 Sets x 12 Reps
Barbell Tricep Extension (Supine)
2 Sets x 12 Reps
Dumbbell Seated Tricep Press
4 Sets x 12 Reps
Sat
Shoulder
Est. 43 min
6 exercises
Barbell Shoulder Press
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell Reverse Preacher Curl
4 Sets x 12 Reps
Dumbbell Reverse Concentration Curl
4 Sets x 12 Reps
