100 Kilo Bank
Bulking
Intermediate
None
Plan Details
The 100 Kilo Bank routine by Na7 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Brust Trizeps
Est. 0 min
5 exercises
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Day 2
Beine Bauch
Est. 0 min
4 exercises
Dumbbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Day 3
Schultern Arme
Est. 0 min
8 exercises
Barbell Seated Press
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Reverse Fly
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Cable Trizeps Pushdown EZ
3 Sets x 8 Reps
Cable Dual Overhead Curl
1 Set x 15 Reps
Cable Tricep Pushdown (Rope)
1 Set x 15 Reps
Day 4
Rücken Bizeps
Est. 0 min
5 exercises
Weighted Pull-Up
5 Sets x 5 Reps
T Bar Row
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 8 Reps
Day 10
Rücken,Schultern,Arme
Est. 0 min
6 exercises
Weighted Pull-Up
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Day 11
Push
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Seated Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Day 12
Pull
Est. 0 min
7 exercises
Weighted Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
2 Sets x 8 Reps
T Bar Row
3 Sets x 12 Reps
Cable One-Arm Reverse Fly
3 Sets x 8 Reps
Barbell Curl
1 Set x 8 Reps
EZ Reverse Curl
2 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
1 Set x 12 Reps
