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Torso-Pierna Tirso

tirsodl28

Jan 11th 2023

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Torso-Pierna Tirso

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6 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Routine for full body. Legs and torso. It is for intermediates and advances beginners. Please rest between same muscle groupe days.

Pierna 7 exercises, 1 hr 9 mins

	Barbell Squat	3x12 reps	rest: 160s
	Machine Calf Raise	3x12 reps	rest: 110s
	Barbell Hip Thrust	3x12 reps	rest: 110s
	Machine Calf Raise	3x12 reps	rest: 110s
	Machine Leg Curl (Prone)	3x12 reps • 60s	rest: 110s
	Machine Calf Raise	3x12 reps	rest: 110s
	Machine Hip Adduction	3x12 reps	rest: 110s

Torso 8 exercises, 1 hr 25 mins

	Pull-Up	3x8 reps	rest: 110s
	Barbell Bench Press	4x10 reps	rest: 160s
	Dumbbell Concentration Curl	3x10 reps	rest: 110s
	EZ Bar Tricep Extension	3x12 reps	rest: 110s
	Cable Rope Face Pull	3x12 reps	rest: 110s
	Machine Incline Chest Press	3x12 reps	rest: 110s
	Dumbbell Lateral Raise	3x14 reps	rest: 110s
	Dumbbell Shoulder Shrug	3x12 reps	rest: 110s

Pierna 7 exercises, 1 hr 7 mins

	Barbell Squat	3x12 reps	rest: 160s
	Machine Calf Raise	3x12 reps	rest: 110s
	Barbell Hip Thrust	3x12 reps • 60s	rest: 110s
	Machine Calf Raise	3x12 reps	rest: 110s
	Machine Leg Curl (Prone)	3x12 reps • 60s	rest: 110s
	Machine Hip Adduction	3x12 reps	rest: 110s
	Machine Calf Raise	3x12 reps	rest: 110s

Torso 8 exercises, 1 hr 20 mins

	EZ Bar Preacher Curl (Close Grip)	3x10 reps	rest: 110s
	Barbell Bench Press	3x12 reps • 60s	rest: 160s
	Dip	3x12 reps	rest: 120s
	Barbell Military Press	3x12 reps	rest: 110s
	Cable Grip Lat Pulldown (Narrow Grip)	3x12 reps	rest: 120s
	Cable Rope Overhead Tricep Extension	3x12 reps	rest: 110s
	Dumbbell Incline Curl	3x12 reps	rest: 110s
	Barbell Bent-Over Row	3x12 reps • 60s	rest: 110s

Abdominales en el gym 3 exercises, 16 mins

	Bench Weighted Decline Crunch	2x12 reps	rest: 60s
	Dumbbell Side Bend	2x12 reps	rest: 60s
	Parallel Bar Leg Raise	2x12 reps	rest: 60s

Abs en casa 3 exercises, 12 mins

	Air Bike	2x20 reps • 60s	rest: 60s
	Leg Raise	2x15 reps • 60s	rest: 60s
	Sit-Up	2x25 reps • 60s	rest: 60s

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