Njansen
2018
AUTOPLAY
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The 2018 routine by Njansen is a 4 day workout plan. It is a advanced level plan to achieve bulking fitness goals.
Plan Description
Legs glutes hamstrings core ...
Day 1
Day 2
Day 3
Day 4
Legs
Est time: 150 min
11 exercises
Indoor Cycling
Cardio
Sets
1
Reps
0
Interval
00:00
Rest Time
00:15
Barbell Squat
Upper Legs
Sets
6
Reps
20
Interval
00:00
Rest Time
01:00
Sit Squat
Upper Legs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Barbell Stiff-Leg Deadlift
Back
Sets
6
Reps
20
Interval
00:00
Rest Time
01:00
Bulgarian Split Squat
Upper Legs
Sets
3
Reps
20
Interval
00:00
Rest Time
01:00
Machine Leg Press
Upper Legs
Sets
6
Reps
20
Interval
00:00
Rest Time
01:00
Bodyweight Side Lunge
Upper Legs
Sets
3
Reps
20
Interval
00:00
Rest Time
01:00
Machine Hip Abduction
Upper Legs
Sets
6
Reps
20
Interval
00:00
Rest Time
01:00
Machine Leg Curl (Prone)
Upper Legs
Sets
6
Reps
20
Interval
00:00
Rest Time
01:00
Single-Leg Glute Bridge
Glutes
Sets
6
Reps
20
Interval
00:00
Rest Time
01:00
1 been balans
Upper Legs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
