yy9
3 months then change it
General
Intermediate
Machine strength
Plan Details
The 3 months then change it routine by yy9 is a 5 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Plan Description
bulking my bros iam doing this for the people who cant do à programme for thème selfs you know hh...
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Thu
Thu
Sat
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Est time: 136 min
13 exercises
Machine Leg Press
Upper Legs
Sets
3
Reps
8
Interval
00:00
Rest Time
04:00
Machine Leg Curl (Prone)
Upper Legs
Sets
3
Reps
8
Interval
01:00
Rest Time
04:00
Machine Seated Calf Raise
Lower Legs
Sets
3
Reps
8
Interval
01:00
Rest Time
04:00
Dumbbell Lunge
Upper Legs
Sets
3
Reps
8
Interval
01:00
Rest Time
04:00
Barbell Squat
Upper Legs
Sets
3
Reps
8
Interval
01:00
Rest Time
04:00
Machine Leg Extension
Upper Legs
Sets
3
Reps
8
Interval
01:00
Rest Time
04:00
Barbell Curl
Biceps
Sets
3
Reps
8
Interval
01:00
Rest Time
01:00
Dumbbell Hammer Curl
Forearms
Sets
3
Reps
8
Interval
01:00
Rest Time
01:00
Dumbbell Seated Bicep Curl
Biceps
Sets
3
Reps
8
Interval
01:00
Rest Time
01:00
Dumbbell Incline Curl
Biceps
Sets
3
Reps
8
Interval
01:00
Rest Time
01:00
Dumbbell Alternating Seated Curl
Biceps
Sets
3
Reps
8
Interval
01:00
Rest Time
01:00
Dumbbell Spider Curl
Biceps
Sets
3
Reps
8
Interval
01:00
Rest Time
01:00
Barbell Wrist Curl (Palms Up)
Forearms
Sets
3
Reps
8
Interval
01:00
Rest Time
01:00
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