Big and Strong - Kill Your Weak Points Woche 8-13
Bulking
Advanced
Machine strength
Plan Details
The Big and Strong - Kill Your Weak Points Woche 8-13 routine by Supernobbe is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Der letzte Satz einer jeden Übung wird als Rest-Pause-Satz ausgeführt. Das bedeutet, dass ihr bis zum Muskelversagen trainiert, 8-10s pausiert, erneut bis zum Muskelversagen trainiert, wieder 8-10s pausiert und noch einmal bis zum Muskelversagen. DC-Stretching im Anschluss an jede Muskelgruppe für 60-90s. Wie genau das funktioniert, findet ihr hier: extreme-stretches-t138388.html
Routine detail
Mon
Schulter
Est. 67 min
5 exercises
Smith Machine Shoulder Press
6 Sets x 10 Reps
Dumbbell Seated Shoulder Press
6 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
6 Sets x 12 Reps
Dumbbell Lateral Raise
6 Sets x 12 Reps
Dumbbell One-Arm Front Raise
6 Sets x 12 Reps
Tue
Beine
Est. 74 min
6 exercises
Barbell Deep Squat
6 Sets x 8 Reps
Machine Leg Press
6 Sets x 10 Reps
Machine Leg Extension
5 Sets x 14 Reps
Machine Seated Leg Curl
5 Sets x 14 Reps
Machine Calf Raise
5 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 20 Reps
Thu
Rücken, Bizeps, hintere Schulter
Est. 83 min
7 exercises
Barbell Deadlift
6 Sets x 8 Reps
Machine Lat Pulldown
6 Sets x 10 Reps
Cable Seated Row
5 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Machine Hammer Curl
5 Sets x 12 Reps
Machine Reverse Fly
5 Sets x 16 Reps
Dumbbell Shoulder Shrug
5 Sets x 12 Reps
Sat
Brust, Trizeps, seitliche und vordere Schulter
Est. 87 min
7 exercises
Barbell Bench Press
6 Sets x 8 Reps
Dumbbell Incline Bench Press
6 Sets x 10 Reps
Dumbbell Fly
5 Sets x 12 Reps
Barbell Tricep Extension
5 Sets x 10 Reps
Weighted Tricep Dip
5 Sets x 12 Reps
Cable One-Arm Lateral Raise
5 Sets x 14 Reps
Barbell Front Raise
5 Sets x 14 Reps
