Plan treningowy 10.2018
Bulking
Intermediate
Barbell
Plan Details
The Plan treningowy 10.2018 routine by Krzysiek169 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Plecy i Triceps
Est. 73 min
10 exercises
Barbell Deadlift
3 Sets x 12 Reps
Pull-Up
4 Sets x 6 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Day 2
Klata Biceps Brzuch
Est. 83 min
11 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Deep Push-Up
4 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Hanging Knee Raise
4 Sets x 12 Reps
Cross Body Crunch
4 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Dumbbell Alternating Seated Curl
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 12 Reps
Day 3
Barki Nogi Brzuch
Est. 62 min
7 exercises
Barbell Military Press (Seated)
5 Sets x 12 Reps
Dumbbell Reverse Fly
4 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Barbell Squat
5 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Plank
4 Sets
Decline Crunch
4 Sets x 12 Reps
