how to be a bodybuilder like Jalle part 2
Bulking
Advanced
Barbell
Plan Details
The how to be a bodybuilder like Jalle part 2 routine by JesperBHolt is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Do it like Jalle once again
Routine detail
Day 2
Biceps/Triceps
Est. 45 min
8 exercises
Cable Bicep Curl (Close Grip)
3 Sets x 16 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
3 Sets x 8 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 3 Reps
Barbell Bench Press (Close Grip)
6 Sets x 20,16,8,4,4,4 Reps
EZ Bar Curl
6 Sets x 20,16,8,4,4,4 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 16 Reps
Day 3
Legs
Est. 46 min
8 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Cable Leg Kickback
3 Sets x 16 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Squat
6 Sets x 20,16,8,4,4,4 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Day 4
Back/shoulders
Est. 65 min
11 exercises
Barbell Bent-Over Row
6 Sets x 20,16,8,4,4,4 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 16 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Rear Press
3 Sets x 8 Reps
