Michael cut i det moerke Afrika.
Bulking
Advanced
Machine strength
Plan Details
The Michael cut i det moerke Afrika. routine by johndelager is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Cut og hypertrofi I det moerke Afrika...
Routine detail
Day 1
Upper Power
Est. 81 min
10 exercises
Barbell Bent-Over Row
3 Sets x 5 Reps
Weighted Pull-Up
2 Sets x 10 Reps
Machine Inverted Row
2 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 5 Reps
Dip
2 Sets x 10 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Day 2
Lower Power
Est. 52 min
7 exercises
Machine Seated Leg Curl
2 Sets x 10 Reps
Hack Squat
2 Sets x 10 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Barbell Deep Squat
3 Sets x 5 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Day 3
Push
Est. 72 min
9 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Day 4
Pull
Est. 73 min
9 exercises
Barbell Deadlift
1 Set x 5 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Pull-Up
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
T Bar Row
3 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Day 5
Legs
Est. 65 min
8 exercises
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 12 Reps
Kettlebell Front Squat
3 Sets x 20 Reps
