Si?ownia - sze?ciodniowy
Bulking
Advanced
Machine strength
Plan Details
The Si?ownia - sze?ciodniowy routine by MckJwr is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Sze?ciodniowy plan ?wicze? na si?owni - split. Ka?dy dzie? jest przeznaczony na inn? parti? mi??ni. Plan dla zaawansowanych. Nogi mo?na ?wiczy? cz??ciej.
Routine detail
Mon
Klatka piersiowa i triceps
Est. 222 min
11 exercises
Walking
1 Set
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Rope Pullover (Supine)
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Tue
Nogi
Est. 161 min
14 exercises
Walking
1 Set
Barbell Deadlift
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Cable Pull Through
3 Sets x 10 Reps
Dumbbell Plie Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Barbell Single-Leg Squat
3 Sets x 10 Reps
Smith Machine Split Squat
3 Sets x 10 Reps
Wed
Plecy
Est. 161 min
14 exercises
Walking
1 Set
Machine Assisted Pull-Up
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Machine Inverted Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable One-Arm Rotational Row
3 Sets x 10 Reps
Dumbbell Prone Incline Shrug
3 Sets x 10 Reps
Thu
Barki i brzuch
Est. 231 min
12 exercises
Walking
1 Set
Cable Deltoid Raise
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Cable Kneeling Crunch
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Fri
Brzuch i biceps
Est. 190 min
8 exercises
Walking
1 Set
Parallel Bar Hip Raise
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
cable punches
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Sat
Przedramiona i brzuch
Est. 139 min
12 exercises
Walking
1 Set
Dumbbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
