Andrzej Shoulder priority
Bulking
Intermediate
Machine strength
Plan Details
The Andrzej Shoulder priority routine by tchort is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Priorytet na barki
Routine detail
Mon
Shoulders and Back
Est. 42 min
7 exercises
Barbell Military Press
4 Sets x 12,10,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,6 Reps
Cable Front Raise
1 Set
Leverage Shoulder Press
1 Set
Dumbbell Bent-Over Row
4 Sets x 12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
1 Set
Cable One-Arm Seated Row
1 Set
Tue
Chest and Triceps
Est. 37 min
7 exercises
Machine Fly
4 Sets x 15,12,10,8 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Leverage Incline Chest Press
4 Sets x 12,10,8,6 Reps
Push-Up
1 Set
Cable Shoulder Extension
3 Sets x 12,10,8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12,10,8 Reps
Dumbbell Tricep Extension (Supine)
1 Set
Thu
Legs
Est. 40 min
6 exercises
Machine Leg Extension
4 Sets x 15,12,10,8 Reps
Machine Seated Leg Curl
4 Sets x 15,12,10,8 Reps
Barbell Front Squat
1 Set
Barbell Stiff-Leg Deadlift
1 Set
Machine Calf Press
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Fri
Upper Body High Volume
Est. 49 min
11 exercises
T Bar Row
1 Set
narciaz warkoczem
1 Set
Dumbbell Incline Bench Press
1 Set
Machine Bench Press
1 Set
Dumbbell Seated Shoulder Press
1 Set
Cable Rope Face Pull
1 Set
Machine Reverse Fly
1 Set
Preacher Curl Machine
1 Set
Dumbbell Alternating Bicep Curl
1 Set
Cable Tricep Pushdown (Rope)
1 Set
Dip
1 Set
