Teil 1 Masse 4 Split mit Schwachstellen

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3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Monday
Tuesday
Thursday
Friday

Teil 1. Schulter/Brust/Trizeps 16 exercises, 2 hrs 19 mins

Barbell Shoulder Press	3x12 reps	rest: 60s
Barbell Upright Row	3x12 reps	rest: 60s
Machine Deltoid Raise	4x10 reps	rest: 60s
Dumbbell Front Raise	3x15 reps	rest: 60s
Dumbbell Lateral Raise	3x15 reps	rest: 60s
Barbell Incline Bench Press	4x15 reps	rest: 90s
Dumbbell Pullover	4x10 reps	rest: 60s
Barbell Bench Press	4x10 reps	rest: 90s
Barbell Decline Bench Press	4x10 reps	rest: 60s
Dumbbell Incline Fly	4x10 reps	rest: 90s
Dip	3x8 reps	rest: 90s
Bench Dip	3x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x12 reps	rest: 60s
Dumbbell Tricep Extension	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	4x10 reps	rest: 60s

Beine/Bizeps/Bauch 11 exercises, 1 hr 34 mins

Barbell Squat	6x12 reps	rest: 90s
Machine Leg Press	3x10 reps	rest: 90s
Machine Seated Leg Curl	3x10 reps	rest: 60s
Machine Seated Calf Raise	3x12 reps	rest: 60s
Machine Calf Raise	3x12 reps	rest: 60s
EZ Bar Curl	4x12 reps	rest: 60s
Dumbbell Hammer Curl	3x10 reps	rest: 60s
Cable Bicep Curl	3x10 reps	rest: 60s
Parallel Bar Hip Raise	3x20 reps	rest: 60s
Decline Bench Weighted Twist	3x20 reps	rest: 60s
Cross Body Crunch	3x20 reps	rest: 60s

RÃ¼cken/Bizeps/Hinter. Schulter 9 exercises, 1 hr 18 mins

Machine Assisted Pull-Up	3x10 reps	rest: 60s
Machine Seated Row	3x10 reps	rest: 60s
Barbell Romanian Deadlift	3x12 reps	rest: 60s
Barbell Upright Row	4x12 reps	rest: 60s
Cable Lateral Raise	3x12 reps	rest: 60s
Dumbbell Bent-Over Raise	3x12 reps	rest: 60s
Barbell Preacher Curl	4x12 reps	rest: 60s
Dumbbell Alternating Incline Curl	4x12 reps	rest: 60s
Dumbbell Concentration Curl	4x12 reps	rest: 60s

Beine/Trizeps 9 exercises, 1 hr 10 mins

Machine Leg Press	4x12 reps	rest: 60s
Dumbbell Lunge	4x12 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Machine Leg Curl (Prone)	3x10 reps	rest: 60s
Machine Seated Calf Raise	5x12 reps	rest: 60s
Machine Hip Abduction	3x20 reps	rest: 60s
EZ Bar Tricep Extension	3x12 reps	rest: 10s
Dumbbell One-Arm Tricep Kickback	3x12 reps	rest: 10s
Cable Tricep Pushdown (V-Bar)	3x12 reps	rest: 60s