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Herbst 2018

maraudervz

Oct 23rd 2018

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Herbst 2018

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3 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Monday
Tuesday
Thursday
Friday

Beine - Lat - Trizeps 8 exercises, 1 hr 14 mins

	Machine Leg Press	3x8 reps	rest: 120s
	Machine Leg Extension	3x8 reps	rest: 120s
	Machine Seated Leg Curl	3x8 reps	rest: 120s
	Machine Calf Press	3x8 reps	rest: 120s
	Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 120s
	Cable Seated Row	3x8 reps	rest: 120s
	Cable Tricep Pushdown (Rope)	3x8 reps	rest: 120s
	Cable Shoulder Extension	3x8 reps	rest: 120s

Disco-Tag 7 exercises, 1 hr 14 mins

	Barbell Incline Bench Press	4x8 reps	rest: 120s
	Barbell Bench Press	4x8 reps	rest: 120s
	Dumbbell Seated Arnold Press	3x8 reps	rest: 120s
	Dumbbell Lateral Raise	3x8 reps	rest: 120s
	EZ Bar Curl	4x8 reps	rest: 120s
	Preacher Curl Machine	3x8 reps	rest: 120s
	Machine Ab Crunch	3x8 reps	rest: 120s

Legs - Lat - Triceps 8 exercises, 1 hr 14 mins

	Machine Seated Leg Curl	3x8 reps	rest: 120s
	Machine Leg Extension	3x8 reps	rest: 120s
	Hack Squat	3x8 reps	rest: 120s
	Machine Calf Press	3x8 reps	rest: 120s
	Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 120s
	Cable Seated Row	3x8 reps	rest: 120s
	Cable Tricep Pushdown (Rope)	3x8 reps	rest: 120s
	Cable Shoulder Extension	3x8 reps	rest: 120s

1 1/2 er! Disco Disco 7 exercises, 1 hr 6 mins

	Barbell Incline Bench Press	3x8 reps	rest: 120s
	Barbell Bench Press	3x8 reps	rest: 120s
	Dumbbell Lateral Raise	3x8 reps	rest: 120s
	Dumbbell Seated Arnold Press	3x8 reps	rest: 120s
	EZ Bar Curl	3x8 reps	rest: 120s
	Dumbbell Hammer Curl	3x8 reps	rest: 120s
	Machine Ab Crunch	3x8 reps	rest: 120s

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