Teil 1 Masse 4 Split mit Schwachstellen
Bulking
Advanced
Machine strength
Plan Details
The Teil 1 Masse 4 Split mit Schwachstellen routine by harryandsally is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Masseaufbau und Verbesserung der Schwachstellen stehe hier im Vordergrund. In der Regel für die großen Körperparts 4 Sätze mit je 12-10-8-6 Wdh. Immer 4 Grundübungen. Von den kleinen Muskeln die beteiligt sind immer 3 Sätze mit je 15-12-10 Wdh. Die Schwachstellen mit 3-4 Sätzen und maximal 8-5 Wdh. Nur Grundübungen.
Routine detail
Mon
Teil 1. Schulter/Brust/Trizeps
Est. 140 min
16 exercises
Barbell Shoulder Press
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Machine Deltoid Raise
4 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Barbell Incline Bench Press
4 Sets x 15 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Bench Dip
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Tue
Beine/Bizeps/Bauch
Est. 95 min
11 exercises
Barbell Squat
6 Sets x 12 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 20 Reps
Decline Bench Weighted Twist
3 Sets x 20 Reps
Cross Body Crunch
3 Sets x 20 Reps
Thu
Rücken/Bizeps/Hinter. Schulter
Est. 78 min
9 exercises
Machine Assisted Pull-Up
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Dumbbell Alternating Incline Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Fri
Beine/Trizeps
Est. 70 min
9 exercises
Machine Leg Press
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 20 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
