OberkÃ¶rper / UnterkÃ¶rper

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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

OberkÃ¶rper 1 - Brust 8 exercises, 54 mins

Barbell Bench Press	4x6 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Dumbbell Shoulder Abduction	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
EZ Bar Tricep Extension	3x8 reps	rest: 60s

UnterkÃ¶rper 1 - oberer Vorderschenkel 7 exercises, 48 mins

OberkÃ¶rper 2 - RÃ¼cken 8 exercises, 56 mins

Weighted Pull-Up	4x6 reps	rest: 80s
Cable Seated Row	3x10 reps	rest: 60s
Cable Rope Face Pull	3x10 reps	rest: 60s
Dumbbell Bench Press	3x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s

UnterkÃ¶rper 2 - Beinbeuger 8 exercises, 1 hr 7 mins

OberkÃ¶rper 3 - Schultern/Arme 9 exercises, 1 hr 2 mins

Cable Front Lat Pulldown (Close Grip)	3x12 reps	rest: 60s
Barbell Bench Press	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Cable Rope Face Pull	3x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x10 reps	rest: 60s
Dip	3x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s

UnterkÃ¶rper 3 7x7 6 exercises, 57 mins