Semih by 5 gün Plan
Bulking
Intermediate
Machine strength
Plan Details
The Semih by 5 gün Plan routine by SemihOzdag is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
* PLEASE NOTE: This workout routine/plan (ID:581725) was shared by user mrasgore. JEFIT does not assume any responsibility for user submitted routines. Please visit www.jefit.com to learn about IP/DMCA Notice *
Routine detail
Mon
bacak
Est. 46 min
7 exercises
Machine Leg Press
6 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Tue
Chest
Est. 77 min
9 exercises
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Machine Bench Press
5 Sets x 12 Reps
Dumbbell Fly
4 Sets x 10 Reps
Machine Fly
5 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Wed
pull 1
Est. 58 min
7 exercises
Cable Lat Pulldown (Wide Grip)
6 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Thu
Chest 2.
Est. 68 min
9 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Machine Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 10 Reps
Machine Fly
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Sat
pull 1
Est. 56 min
7 exercises
Cable Lat Pulldown (Wide Grip)
6 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
