Teil 1 Masse 4 Split mit Schwachstellen - JEFIT

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Teil 1 Masse 4 Split mit Schwachstellen - JEFIT

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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 fÃ¼r die groÃŸen KÃ¶rperparts 4 SÃ¤tze mit je 12-10-8-6 Wdh. Immer 4 GrundÃ¼bungen. Von den kleinen Muskeln die beteiligt sind immer 3 SÃ¤tze mit je 15-12-10 Wdh. Die Schwachstellen mit 3-4 SÃ¤tzen und maximal 8-5 Wdh. Nur GrundÃ¼bungen.

Routine detail

Mon

Teil 1. Schulter/Brust/Trizeps

Est. 140 min

16 exercises

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

3 Sets x 12 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 12 Reps

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

4 Sets x 10 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

3 Sets x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 15 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 15 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

4 Sets x 10 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 10 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 10 Reps

Dip Demonstration

Dip

3 Sets x 8 Reps

Bench Dip Demonstration

Bench Dip

3 Sets x 12 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

4 Sets x 10 Reps

Tue

Beine/Bizeps/Bauch

Est. 95 min

11 exercises

Barbell Squat Demonstration

Barbell Squat

6 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 12 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 12 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 10 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

3 Sets x 10 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

3 Sets x 20 Reps

Decline Bench Weighted Twist Demonstration

Decline Bench Weighted Twist

3 Sets x 20 Reps

Cross Body Crunch Demonstration

Cross Body Crunch

3 Sets x 20 Reps

Thu

RÃ¼cken/Bizeps/Hinter. Schulter

Est. 78 min

9 exercises

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

3 Sets x 10 Reps

Machine Seated Row Demonstration

Machine Seated Row

3 Sets x 10 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 12 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 12 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

3 Sets x 12 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

3 Sets x 12 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 12 Reps

Dumbbell Alternating Incline Curl Demonstration

Dumbbell Alternating Incline Curl

4 Sets x 12 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 12 Reps

Fri

Beine/Trizeps

Est. 70 min

9 exercises

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 12 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

5 Sets x 12 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 20 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

3 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

3 Sets x 12 Reps