MckJwr

Jan 25th 2023

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Si?ownia - sze?ciodniowy

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6 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Klatka piersiowa i triceps 11 exercises, 3 hrs 42 mins

Walking	1x0 reps	rest: 120s
Barbell Bench Press	3x10 reps	rest: 120s
Barbell Incline Bench Press	3x10 reps	rest: 120s
Barbell Decline Bench Press	3x10 reps	rest: 120s
Machine Fly	3x10 reps	rest: 120s
Cable Cross-Over	3x10 reps	rest: 120s
Cable Lower Chest Raise	3x10 reps	rest: 120s
Cable Rope Pullover (Supine)	3x10 reps	rest: 120s
Machine Assisted Dip	3x10 reps	rest: 120s
Cable Shoulder Extension	3x10 reps	rest: 120s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 120s

Nogi 14 exercises, 2 hrs 41 mins

Walking	1x0 reps	rest: 30s
Barbell Deadlift	3x10 reps	rest: 120s
Barbell Squat	3x10 reps	rest: 120s
Barbell Standing Calf Raise	3x10 reps	rest: 120s
Cable Pull Through	3x10 reps	rest: 120s
Dumbbell Plie Squat	3x10 reps	rest: 120s
Machine Leg Extension	3x10 reps	rest: 120s
Machine Leg Curl (Prone)	3x10 reps	rest: 120s
Calf Press On Leg Press	3x10 reps	rest: 120s
Machine Seated Calf Raise	3x10 reps	rest: 120s
Machine Hip Abduction	3x10 reps	rest: 120s
Machine Hip Adduction	3x10 reps	rest: 120s
Barbell Single-Leg Squat	3x10 reps	rest: 120s
Smith Machine Split Squat	3x10 reps	rest: 120s

Plecy 14 exercises, 2 hrs 41 mins

Walking	1x0 reps	rest: 30s
Machine Assisted Pull-Up	3x10 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 120s
Cable Front Lat Pulldown (Close Grip)	3x10 reps	rest: 120s
Cable Seated Row	3x10 reps	rest: 120s
Machine Lat Pulldown	3x10 reps	rest: 120s
Barbell Bent-Over Row	3x10 reps	rest: 120s
Machine Inverted Row	3x10 reps	rest: 120s
Dumbbell Shoulder Shrug	3x10 reps	rest: 120s
Dumbbell Side Bend	3x10 reps	rest: 120s
Cable Shoulder Extension	3x10 reps	rest: 120s
Dumbbell One-Arm Row	3x10 reps	rest: 120s
Cable One-Arm Rotational Row	3x10 reps	rest: 120s
Dumbbell Prone Incline Shrug	3x10 reps	rest: 120s

Barki i brzuch 12 exercises, 3 hrs 50 mins

Walking	1x0 reps	rest: 120s
Cable Deltoid Raise	3x10 reps	rest: 120s
Cable Rope Face Pull	3x10 reps	rest: 120s
Cable Wood Chop	3x10 reps	rest: 120s
Cable Kneeling Crunch	3x10 reps	rest: 120s
Dumbbell Seated Arnold Press	3x10 reps	rest: 120s
Machine Reverse Fly	3x10 reps	rest: 120s
Machine Shoulder Press	3x10 reps	rest: 120s
Machine Deltoid Raise	3x10 reps	rest: 120s
Machine Ab Crunch	3x10 reps	rest: 120s
Cable Reverse Fly	3x10 reps	rest: 120s
Dumbbell Reverse Fly	3x10 reps	rest: 120s

Brzuch i biceps 8 exercises, 3 hrs 10 mins

Walking	1x0 reps	rest: 120s
Parallel Bar Hip Raise	3x10 reps	rest: 120s
Barbell Ab Rollout (Kneeling)	3x10 reps	rest: 120s
Machine Ab Crunch	3x10 reps	rest: 120s
	3x10 reps	rest: 120s
Preacher Curl Machine	3x10 reps	rest: 120s
Dumbbell Concentration Curl	3x10 reps	rest: 120s
Cable Bicep Curl	3x10 reps	rest: 120s

Przedramiona i brzuch 12 exercises, 2 hrs 18 mins

Walking	1x0 reps	rest: 30s
Dumbbell Wrist Curl (Palms Down)	3x10 reps	rest: 120s
Dumbbell Wrist Curl (Palms Up)	3x10 reps	rest: 120s
Barbell Wrist Curl (Posterior)	3x10 reps	rest: 120s
Cable Bicep Curl (Close Grip)	3x10 reps	rest: 120s
Cable Kneeling Crunch	3x10 reps	rest: 120s
Cable Reverse Curl	3x10 reps	rest: 120s
Dumbbell Alternating Incline Curl	3x10 reps	rest: 120s
Cable External Rotation	3x10 reps	rest: 120s
Preacher Curl Machine	3x10 reps	rest: 120s
Decline Crunch	3x10 reps	rest: 120s
Machine Ab Crunch	3x10 reps	rest: 120s