treeni
Bulking
Intermediate
Machine strength
Plan Details
The treeni routine by aatujokinen is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
bulk
Routine detail
Mon
rinta ja selkä
Est. 0 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
pullover taljassa
3 Sets x 12 Reps
Dumbbell One-Arm Row
2 Sets x 20 Reps
kotka
3 Sets x 15 Reps
Barbell Row
3 Sets x 15 Reps
Tue
kädet
Est. 0 min
8 exercises
Barbell Curl
4 Sets x 10 Reps
Dumbbell Alternating Preacher Curl
4 Sets x 10 Reps
Dumbbell Alternating Seated Curl
4 Sets x 10 Reps
Dumbbell Incline Spider Curl
4 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Wed
jalat&vatsa
Est. 0 min
6 exercises
Barbell Squat
2 Sets x 10 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Parallel Bar Hip Raise
2 Sets x 20 Reps
Thu
olkapää ja selkä
Est. 0 min
9 exercises
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Smith Machine Shrug
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
2 Sets x 20 Reps
Machine Seated Row
3 Sets x 12 Reps
Fri
jalat ja rinta
Est. 0 min
5 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Sat
New Workout
Est. 0 min
0 exercises
This day is empty
Sun
New Workout
Est. 0 min
0 exercises
This day is empty
