Najlepszy plan dla pocz?tkuj?cy
Bulking
Intermediate
Machine strength
Plan Details
The Najlepszy plan dla pocz?tkuj?cy routine by MaciejPasik is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Progresja tygodniowa poprzez zwi?kszanie ci??aru i serii.
Routine detail
Mon
New Workout
Est. 0 min
5 exercises
Barbell Bench Press
4 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dip
3 Sets x 10 Reps
Tue
New Workout
Est. 0 min
7 exercises
Pull-Up
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 12 Reps
Dumbbell Incline Curl
2 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Wed
New Workout
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 6 Reps
Machine Leg Extension
2 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 12 Reps
Thu
New Workout
Est. 0 min
5 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Fri
New Workout
Est. 0 min
5 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 10 Reps
