dawgul

Mar 6th 2019

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2x partia 8 dni

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6 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Workout 1 Klatka Barki 6 exercises, 1 hr 33 mins

Smith Machine Bench Press	8x9 reps	rest: 110s
Dumbbell Incline Fly	4x9 reps	rest: 110s
Dumbbell Decline Press	4x9 reps	rest: 110s
Dumbbell Lateral Raise	8x9 reps	rest: 110s
Dumbbell Seated Shoulder Press	4x9 reps	rest: 110s
Smith Machine Shrug	4x9 reps	rest: 110s

Workout 2 Biceps Triceps 7 exercises, 1 hr 44 mins

Dumbbell Alternating Bicep Curl	8x9 reps	rest: 110s
Dumbbell Alternating Preacher Curl	4x9 reps	rest: 110s
Barbell Spider Curl	4x9 reps	rest: 110s
Dip	4x9 reps	rest: 110s
Cable Tricep Pushdown (V-Bar)	8x9 reps	rest: 110s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x9 reps	rest: 110s
Smith Machine Bench Press (Close Grip)	4x9 reps	rest: 110s

Workout 3 Nogi 5 exercises, 1 hr 28 mins

Workout 4 Plecy 4 exercises, 57 mins

Cable Lat Pulldown (Wide Grip)	8x9 reps	rest: 110s
Cable Front Lat Pulldown (Close Grip)	4x9 reps	rest: 110s
Machine Lat Pulldown	4x9 reps	rest: 110s
Smith Machine Bent-Over Row	4x9 reps	rest: 110s

Workout 5 Klatka Barki 6 exercises, 1 hr 34 mins

Dumbbell Bench Press	8x9 reps	rest: 110s
Smith Machine Incline Bench Press	4x9 reps	rest: 110s
Dumbbell Fly	4x9 reps	rest: 110s
Smith Machine Upright Row	8x9 reps	rest: 110s
Dumbbell Front Raise	4x9 reps	rest: 110s
Barbell Shoulder Press	4x9 reps	rest: 110s

Workout 6 Biceps Triceps 6 exercises, 1 hr 31 mins

Cable Bicep Curl (Close Grip)	8x9 reps	rest: 110s
Dumbbell Incline Curl	4x9 reps	rest: 110s
Dumbbell Alternating Hammer Curl	4x9 reps	rest: 110s
Weighted Tricep Dip	8x9 reps	rest: 110s
Barbell Tricep Extension	4x9 reps	rest: 110s
Dumbbell Seated Tricep Press	4x9 reps	rest: 110s

Workout 7 Plecy 4 exercises, 57 mins

Workout 8 Nogi 4 exercises, 1 hr 18 mins