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Plan MFMF

mmannuel

Mar 25th 2023

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Plan MFMF

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3 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Toda la rutina es con peso maximo osea trabajar con 75% a 80% de tu peso maximo acuerdate te tiene que costar mucho trabajo sacar las 8 repeticiones

Monday
Tuesday
Sunday

Flexible February 10 exercises, 0 min

	Machine Leg Extension	3x8 reps	rest: 60s
	Barbell Squat	3x8 reps	rest: 60s
	Dumbbell Squat	3x8 reps	rest: 60s
	Machine Leg Curl (Prone)	3x8 reps	rest: 60s
	Machine Leg Press	3x8 reps	rest: 60s
	Machine Seated Leg Curl	3x8 reps	rest: 60s
	Bridge	3x8 reps	rest: 60s
	Reverse Hyper (Flat Bench)	3x8 reps	rest: 60s
	Machine Hip Abduction	3x8 reps	rest: 60s
	Machine Hip Adduction	3x8 reps	rest: 60s

GYM 10 exercises, 0 min

	Push-Up	3x8 reps	rest: 60s
	Pull-Up	3x8 reps	rest: 60s
	Barbell Bench Press	3x8 reps	rest: 60s
	Machine Fly	3x8 reps	rest: 60s
	Barbell Push Press	3x8 reps	rest: 60s
	Dumbbell Seated Side Lateral Raise	3x8 reps	rest: 60s
	Cable Shoulder Extension	3x8 reps	rest: 60s
	Weighted Bench Dip	3x8 reps	rest: 60s
	Barbell Reverse Preacher Curl	3x8 reps	rest: 60s
	EZ Bar Curl	3x8 reps	rest: 60s

Funcional 12 exercises, 0 min

	Plank	3x8 reps	rest: 60s
	Plank	3x8 reps	rest: 60s
	Standing Half Moon	3x8 reps	rest: 60s
	Rolling	3x8 reps	rest: 60s
	Roll Down	3x8 reps	rest: 60s
	Barbell Ab Rollout (Kneeling)	3x8 reps	rest: 60s
	Push-Up	3x8 reps	rest: 60s
	Pull-Up	3x8 reps	rest: 60s
	Dumbbell Shoulder Press	3x8 reps	rest: 60s
	Bridge	3x8 reps	rest: 60s
	Bodyweight Squat	3x8 reps	rest: 60s
	Bridge	3x8 reps	rest: 60s

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