Ole's trinntrening
Bulking
Intermediate
Machine strength
Plan Details
The Ole's trinntrening routine by ole.kotsbakk is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Muskelvekstprogram med følgende plan: 4 uker med 12 reps sett 3 uker med 8 reps sett 2 uker med 6 reps sett 1 uke med 4 reps sett For så å starte på nytt
Routine detail
Day 1
Rygg, mage og biceps
Est. 60 min
8 exercises
Barbell Deadlift
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Day 2
Bryst, skuldre og triceps
Est. 60 min
8 exercises
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Day 3
Ben og legger
Est. 50 min
6 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
