Sara Kristiansen går amok
Bulking
Beginner
Machine strength
Plan Details
The Sara Kristiansen går amok routine by JonasObeid is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Bryst, biceps og mave
Est. 0 min
8 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 15 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 20 Reps
Leg Raise
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Day 2
Ryg og triceps
Est. 0 min
5 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Day 3
Lår og numse
Est. 0 min
7 exercises
Machine Leg Press
4 Sets x 15 Reps
Barbell Squat
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 15 Reps
Jump Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 15 Reps
Barbell Glute Bridge
4 Sets x 15 Reps
Barbell Standing Calf Raise
4 Sets x 20 Reps
Day 4
Skulder og mave
Est. 0 min
5 exercises
Cable Upright Row
4 Sets x 15 Reps
Barbell Alternating Front and Back Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Sit-Up
4 Sets x 16 Reps
Plank
4 Sets
