tolges

Feb 24th 2019

TRY IT OUT

DOWNLOAD

Natural Competitive Bodybuilder Olges's Tranformation Routine

DOWNLOADS/VIEWS: 1/1194

RATING: 0 (FROM 0 JEFIT MEMBERS)

4 DAYS - Sport Specific - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

For Natural Competitive Bodybuilders

Bis, Tris, Chest, Abs & Cardio 18 exercises, 1 hr 47 mins

Elliptical Training	0x0 reps	rest: 0s
Barbell Concentration Curl	3x5 reps	rest: 30s
Cable Seated Bicep Curl	3x5 reps	rest: 30s
Cable Bicep Curl (Close Grip)	3x5 reps	rest: 30s
Barbell Bench Press	3x5 reps	rest: 30s
Barbell Bench Press (Wide Grip)	3x5 reps	rest: 30s
Barbell Incline Bench Press	3x5 reps	rest: 30s
Barbell Tricep Extension	3x5 reps	rest: 30s
Dumbbell One-Arm French Press (Stability Ball)	3x5 reps	rest: 30s
Machine Tricep Extension	3x5 reps	rest: 30s
Machine Ab Crunch	3x5 reps	rest: 30s
Cable Seated Crunch	3x5 reps	rest: 30s
Decline Oblique Crunch	3x5 reps	rest: 30s
Treadmill Running	0x0 reps	rest: 0s
Machine Tricep Extension	5x15 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x15 reps	rest: 30s
Cable Rope Hammer Curl	3x15 reps	rest: 30s
Treadmill Running	1x0 reps	rest: 30s

Leg day + Cardio 12 exercises, 50 mins

Treadmill Running	0x0 reps	rest: 0s
Machine Leg Press	3x5 reps	rest: 30s
Dumbbell Step-Up	3x5 reps	rest: 30s
Dumbbell Stiff-Leg Deadlift	3x5 reps	rest: 30s
Cable Hip Abduction	3x5 reps	rest: 30s
Machine Seated Calf Raise	3x5 reps	rest: 30s
Machine Seated Single-Leg Calf Raise	3x5 reps	rest: 30s
Machine Calf Raise	3x5 reps	rest: 30s
Elliptical Training	0x0 reps	rest: 0s
Calf Press On Leg Press	3x15 reps	rest: 30s
Machine Leg Extension	3x15 reps	rest: 30s
Machine Seated Leg Curl	3x15 reps	rest: 30s

Chest.Shoulders & Upper Back 12 exercises, 52 mins

Rest Day 0 exercises, 0 min

Bis, Tris, Chest, Abs & Cardio 14 exercises, 53 mins

Elliptical Training	0x0 reps	rest: 0s
Barbell Concentration Curl	3x5 reps	rest: 30s
Cable Seated Bicep Curl	3x5 reps	rest: 30s
Cable Bicep Curl (Close Grip)	3x5 reps	rest: 30s
Barbell Bench Press	3x5 reps	rest: 30s
Barbell Bench Press (Wide Grip)	3x5 reps	rest: 30s
Barbell Incline Bench Press	3x5 reps	rest: 30s
Barbell Tricep Extension	3x5 reps	rest: 30s
Dumbbell One-Arm French Press (Stability Ball)	3x5 reps	rest: 30s
Machine Tricep Extension	3x5 reps	rest: 30s
Machine Ab Crunch	3x5 reps	rest: 30s
Cable Seated Crunch	3x5 reps	rest: 30s
Decline Oblique Crunch	3x5 reps	rest: 30s
Treadmill Running	0x0 reps	rest: 0s

Leg day + Cardio 9 exercises, 34 mins

Treadmill Running	0x0 reps	rest: 0s
Machine Leg Press	3x5 reps	rest: 30s
Dumbbell Step-Up	3x5 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	3x5 reps	rest: 30s
Cable Hip Abduction	3x5 reps	rest: 30s
Machine Seated Calf Raise	3x5 reps	rest: 30s
Machine Seated Single-Leg Calf Raise	3x5 reps	rest: 30s
Machine Calf Raise	3x5 reps	rest: 30s
Elliptical Training	0x0 reps	rest: 0s