esztics

Dec 22nd 2022

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esztics's leg days

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11 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Yes

Dat ass at home 13 exercises, 0 min

Datasss yes 13 exercises, 0 min

Machine Leg Press	3x8 reps	rest: 60s
Machine Single-Leg Press	3x8 reps	rest: 60s
Barbell Squat	3x8 reps	rest: 60s
Barbell Romanian Deadlift	3x8 reps	rest: 60s
Barbell Bulgarian Split Squat	3x8 reps	rest: 60s
Cable Leg Kickback	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
Barbell Glute Bridge	3x8 reps	rest: 60s
Barbell Hip Thrust	3x8 reps	rest: 60s

Back and biceps at home 10 exercises, 0 min

Dumbbell One-Arm Row	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s
Kettlebell Row	3x8 reps	rest: 60s
Weight Plate Shrug	3x8 reps	rest: 60s
Dumbbell Deadlift	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Dumbbell Reverse Bicep Curl	3x8 reps	rest: 60s

Back and biceps yess 15 exercises, 0 min

Back Hyperextension	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Cable Reverse Curl	3x8 reps	rest: 60s
Dumbbell Reverse Bicep Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s

Chest and triceps at home 9 exercises, 0 min

Push-Up	3x8 reps	rest: 60s
Push-Up (Close Hand)	3x8 reps	rest: 60s
Push-Up (Wide Hand)	3x8 reps	rest: 60s
Push-Up to Side Plank	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Tricep Push-Up	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s

Chest and triceps yes 14 exercises, 0 min

Machine Fly	3x8 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s
Machine Inner Chest Press	3x8 reps	rest: 60s
Machine Bench Press	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Alternating Front Raise	3x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Dumbbell One-Arm Shoulder Press	3x8 reps	rest: 60s
Dumbbell Press (Close Grip)	3x8 reps	rest: 60s

New Workout 0 exercises, 0 min

ABS and ass yes 11 exercises, 0 min

Cardio 2 exercises, 0 min

	Treadmill Running	3x8 reps	rest: 60s
	Barbell Deadlift	3x8 reps	rest: 60s

Full body burn 32 exercises, 0 min

Machine Seated Calf Raise	3x8 reps	rest: 60s
Machine Leg Press (Narrow Stance)	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s
Decline Crunch	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Machine Bench Press	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Dumbbell Reverse Fly	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Barbell Romanian Deadlift	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s