Trening pers.

DOWNLOADS/VIEWS: 5/1158

RATING: 0 (FROM 0 JEFIT MEMBERS)

3 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

trening od Roberta

Nogi 6 exercises, 56 mins

Barbell Deep Squat	6x10 reps	rest: 90s
Machine Leg Press	3x10 reps	rest: 90s
Barbell Lunge	3x10 reps	rest: 90s
Machine Leg Extension	3x10 reps	rest: 90s
Machine Leg Curl (Prone)	3x10 reps	rest: 90s
Machine Leg Press (Wide Stance)	1x30 reps	rest: 90s

Klatka + triceps 7 exercises, 59 mins

Barbell Bench Press	4x10 reps	rest: 90s
Dumbbell Incline Bench Press	4x10 reps	rest: 90s
Dumbbell Incline Fly	3x12 reps	rest: 90s
Dumbbell Deep Push-Up	1x30 reps	rest: 90s
Cable Shoulder Extension	3x10 reps	rest: 90s
EZ Bar Tricep Extension (Close Grip)	3x10 reps	rest: 90s
Cable Tricep Pushdown (Rope)	1x30 reps	rest: 90s

Plecy + Biceps 7 exercises, 1 hr 14 mins

Barbell Deadlift	7x10 reps	rest: 90s
Machine Assisted Pull-Up	3x8 reps	rest: 90s
Barbell Bent-Over Row	4x8 reps	rest: 90s
Dumbbell One-Arm Row	4x8 reps	rest: 90s
Barbell Curl	3x8 reps	rest: 90s
Dumbbell Incline Hammer Curl	3x8 reps	rest: 90s
Cable Rope Hammer Curl	4x8 reps	rest: 90s

Barki + kaptury + przedramiona 8 exercises, 1 hr 2 mins

Barbell Military Press	4x8 reps	rest: 75s
Dumbbell Lateral Raise	3x8 reps	rest: 90s
Dumbbell Alternating Front Raise	3x8 reps	rest: 90s
Leverage Shoulder Press	1x30 reps	rest: 90s
Cable Reverse Curl	3x10 reps	rest: 90s
Dumbbell Supinated One-Arm Wrist Curl	3x10 reps	rest: 75s
Dumbbell Shoulder Shrug	4x8 reps	rest: 60s
Barbell Shrug	4x8 reps	rest: 60s