Oktober - November 2017
Bulking
Advanced
Body
Plan Details
The Oktober - November 2017 routine by PaulinevanMiert is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Any
Bovenlichaam 1
Est. 56 min
9 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Plank
3 Sets
Any
Bovenlichaam 2
Est. 65 min
10 exercises
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Bicep Curl
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Stability Ball Trunk Rotation
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Side Bridge
3 Sets
Any
Benen & Billen
Est. 62 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Any
Benen & Billen 2
Est. 64 min
10 exercises
Barbell Sumo Deadlift
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
