Rikus Plaas Bul
Training week
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Gym program vir sterk bulle
What you train.
A peek at the structure. Sets, reps, rest timers and per-set RPE all live inside the app.
Day 1
Dumbbell Bench Press
3 ×
10 reps
Dumbbell Incline Bench Press
3 ×
10 reps
Cable Cross-Over Variation
3 ×
10 reps
Machine Inner Chest Press
3 ×
10 reps
Dumbbell Alternate Biceps Curl
3 ×
10 reps
Ez Barbell Close-Grip Curl
3 ×
10 reps
Cable Hammer Curl (With Rope)
3 ×
10 reps
Ez Barbell Reverse Grip Curl
3 ×
10 reps
Day 2
Barbell Upright Row V. 3
3 ×
10 reps
Barbell Seated Overhead Press
3 ×
10 reps
Dumbbell Lateral Raise
3 ×
10 reps
Barbell Front Raise
3 ×
10 reps
Lever Leg Extension
3 ×
10 reps
Sled Hack Squat
3 ×
10 reps
Dumbbell Lunge
3 ×
10 reps
Lever Lying Leg Curl
3 ×
10 reps
Day 3
Cable Bar Lateral Pulldown
3 ×
10 reps
Cable Seated Row
3 ×
10 reps
Dumbbell One Arm Bent-Over Row
3 ×
10 reps
Cable Pushdown (Straight Arm) V. 2
3 ×
10 reps
Cable Pushdown (With Rope Attachment)
3 ×
10 reps
Dumbbell Standing Triceps Extension
3 ×
10 reps
Bench Dip On Floor
3 ×
10 reps
Ez Barbell Jm Bench Press
3 ×
10 reps
Day 4
Lever Standing Calf Raise
3 ×
10 reps
Lever Seated Calf Raise
3 ×
10 reps
Hack Calf Raise
3 ×
10 reps
Captains Chair Straight Leg Raise
3 ×
10 reps
Weighted Decline Sit-Up
3 ×
15 reps
Vertical Leg Raise (On Parallel Bars)
3 ×
15 reps
Cable Kneeling Crunch
3 ×
10 reps
Train this program inside the app.
Open the Fenix Fitness PWA, sign in (free), pick this program as your active plan, and the app guides every session - rest timers, RPE, last-set recall, the lot.