optimal muscle growth with GUSTAF OLLAS Week 1 (9w)
Bulking
Intermediate
Machine strength
Plan Details
The optimal muscle growth with GUSTAF OLLAS Week 1 (9w) routine by jumjums is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Jumjums 9week program From http://www.muscles.se/traningsprogram/optimal-muskeltillvaxt-med-gustaf-ollas/
Routine detail
Mon
chest/triceps
Est. 95 min
7 exercises
Barbell Bench Press
5 Sets x 15 Reps
Dumbbell Incline Bench Press
5 Sets x 15 Reps
Dip
5 Sets x 15 Reps
Cable Incline Press
6 Sets x 15 Reps
Barbell Tricep Extension (Supine)
3 Sets x 15 Reps
Push-Up
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
9 Sets x 15 Reps
Tue
leg/calves
Est. 84 min
8 exercises
Barbell Squat
5 Sets x 15 Reps
Machine Leg Press
5 Sets x 15 Reps
Barbell Romanian Deadlift
5 Sets x 15 Reps
Bodyweight Calf Raise
4 Sets x 20 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Bodyweight Lunge
3 Sets x 15 Reps
Wed
cardio
Est. 30 min
1 exercise
Elliptical Training
1 Set
Thu
shoulders /abs
Est. 240 min
8 exercises
Barbell Shoulder Press
5 Sets x 15 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Cable Deltoid Raise
6 Sets x 15 Reps
Hanging Leg Raise
1 Set x 1000 Reps
Weight Plate Russian Twist
3 Sets x 1 Reps
Weight Plate High Front Raise
1 Set x 1000 Reps
Cable Kneeling Crunch (Rope)
1 Set x 1000 Reps
Sit-Up
1 Set x 1000 Reps
Fri
cardio
Est. 30 min
1 exercise
Elliptical Training
1 Set
Sat
back/biceps/shoulders
Est. 71 min
7 exercises
Barbell Deadlift
5 Sets x 15 Reps
Machine Assisted Chin-Up
5 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
