Studio 3er Spilt

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2 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Mai 2015

Arme, Schultern Brust 14 exercises, 1 hr 34 mins

Treadmill Running	1x1 reps	rest: 10s
Machine Shoulder Press	3x8 reps	rest: 60s
Machine Assisted Dip	3x8 reps	rest: 60s
Machine Deltoid Raise	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Weight Plate Front Raise	3x8 reps	rest: 60s
Weight Plate Shrug	2x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Upright Row	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Dumbbell One-Arm Bent-Over Reverse Fly	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s

Bauch und RÃ¼cken 14 exercises, 1 hr 31 mins

Treadmill Running	1x1 reps	rest: 10s
Parallel Bar Hip Raise	3x8 reps	rest: 60s
Parallel Bar Hip Flexion	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Seated Leg Tuck	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Machine Seated Row	3x8 reps	rest: 60s
Crunch	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s

Beine und Po 10 exercises, 1 hr 11 mins