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Wonder Woman Bulking

Milos_el_Fuelte

Aug 20th 2023

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Wonder Woman Bulking

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5 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Rutina focalizada para el glúteo y hombros, orientada para mujeres.
La estructura de la rutina es torso, pierna y full body

Day 1
Day 2
Day 3
Day 5
Day 4

Pierna-Gluteo 5 exercises, 1 hr 13 mins

	Barbell Hip Thrust	4x10 reps • 180s	rest: 90s
		3x10 reps • 180s	rest: 60s
	Cable Leg Kickback	2x14 reps • 180s	rest: 90s
	Barbell Romanian Deadlift	4x10 reps • 180s	rest: 120s
		3x14 reps • 180s	rest: 90s

Torso-Hombro 5 exercises, 1 hr 2 mins

	Dumbbell Seated Shoulder Press	3x10 reps • 180s	rest: 90s
	Dumbbell One-Arm Row	3x10 reps • 180s	rest: 90s
	Dumbbell Lateral Raise	3x12 reps • 180s	rest: 90s
	Dumbbell Front Raise	3x14 reps • 60s	rest: 60s
	Barbell Bench Press	3x10 reps • 180s	rest: 120s

Pierna-Muslos 4 exercises, 59 mins

	Barbell Squat	3x8 reps • 180s	rest: 120s
	Dumbbell Lunge	3x12 reps • 180s	rest: 90s
	Calf Press On Leg Press	3x12 reps • 180s	rest: 90s
	Decline Crunch	4x20 reps • 180s	rest: 60s

Torso-Espalda 7 exercises, 1 hr 28 mins

	Machine Assisted Pull-Up	3x8 reps • 180s	rest: 120s
	Cable Seated Row	3x8 reps • 180s	rest: 90s
	Cable Shoulder Extension	3x10 reps • 180s	rest: 90s
	Smith Machine Upright Row	3x14 reps • 180s	rest: 90s
	Machine Dip	3x15 reps • 180s	rest: 60s
	Machine Inner Chest Press	3x10 reps • 180s	rest: 90s
	Machine Ab Crunch	3x8 reps • 60s	rest: 60s

FullBody 6 exercises, 1 hr 14 mins

	Machine Seated Leg Curl	2x10 reps • 60s	rest: 60s
	Dumbbell Stiff-Leg Deadlift	3x10 reps • 180s	rest: 120s
	Cable Lat Pulldown (Wide Grip)	3x8 reps • 180s	rest: 90s
	Leverage Incline Chest Press	3x10 reps • 180s	rest: 90s
	Cable Lateral Raise	3x10 reps • 180s	rest: 90s
	Hack Calf Raise	3x10 reps • 180s	rest: 90s

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