Ricardolode

Nov 24th 2014

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5/3/1 Fitness10

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4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Rutina Push-Pull-Legs de frecuencia dos para torso y pierna. Objetivo hipertrofia y posible ganancia de fuerza en bÃ¡sicos

Push Banca y Fondos Pesado 18 exercises, 1 hr 32 mins

Barbell Bench Press	6x5,5,3,3,3,3 reps	rest: 120s
Weighted Tricep Dip	3x3 reps	rest: 120s
Barbell Military Press	5x10 reps	rest: 60s
Machine Fly	3x12,10,8 reps	rest: 45s
Cable Cross-Over	3x20 reps	rest: 45s
Cable Front Raise	1x8 reps	rest: 0s
Cable Lateral Raise	1x8 reps	rest: 45s
Cable Front Raise	1x8 reps	rest: 0s
Cable Lateral Raise	1x8 reps	rest: 45s
Dumbbell Alternating Deltoid Raise	3x8 reps	rest: 45s
Barbell Tricep Extension (Supine)	2x12 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	1x15 reps	rest: 0s
Cable Tricep Kickback	1x20 reps	rest: 45s
Cable Rope High Pulley Tricep Extension	1x15 reps	rest: 0s
Cable Tricep Kickback	1x20 reps	rest: 45s
Cable Rope High Pulley Tricep Extension	1x15 reps	rest: 0s
Cable Tricep Kickback	1x20 reps	rest: 45s
Plank	3x1 reps	rest: 45s

Pull Dominadas Pesado 12 exercises, 1 hr 20 mins

Weighted Pull-Up	3x3 reps	rest: 120s
Barbell Deadlift	5x10 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 90s
Dumbbell One-Arm Row	3x15 reps	rest: 45s
Cable V Bar Pulldown	1x20 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	2x12 reps	rest: 45s
Cable Rope Face Pull	2x15 reps	rest: 45s
Barbell Curl	2x12 reps	rest: 45s
Barbell Concentration Curl	2x10 reps	rest: 60s
Cable Rope Hammer Curl	2x12 reps	rest: 45s
Smith Machine Shrug	3x15 reps	rest: 45s
Weight Plate Rotation	3x25 reps	rest: 45s

Pierna Sentadilla Pesado 15 exercises, 1 hr 15 mins

Barbell Deep Squat	6x5,5,3,3,3 reps	rest: 120s
Barbell Sumo Deadlift	5x10 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x8 reps	rest: 45s
Barbell Hip Thrust	3x15 reps	rest: 45s
Barbell Front Squat	3x8 reps	rest: 60s
Machine Leg Extension	1x20 reps	rest: 0s
Machine Seated Leg Curl	1x20 reps	rest: 45s
Machine Leg Extension	1x20 reps	rest: 0s
Machine Seated Leg Curl	1x20 reps	rest: 45s
Hack Calf Raise	1x10 reps	rest: 0s
Machine Seated Single-Leg Calf Raise	1x10 reps	rest: 45s
Hack Calf Raise	1x10 reps	rest: 0s
Machine Seated Single-Leg Calf Raise	1x10 reps	rest: 45s
Hack Calf Raise	1x10 reps	rest: 0s
Machine Seated Single-Leg Calf Raise	1x10 reps	rest: 45s

Push Militar Pesado 19 exercises, 1 hr 38 mins

Barbell Military Press	6x5 reps	rest: 120s
Weighted Tricep Dip	6x3 reps	rest: 120s
Barbell Bench Press	5x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x12,10,8 reps	rest: 60s
Cable Cross-Over	3x12,10,8 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	3x10 reps	rest: 60s
Cable Front Raise	1x8 reps	rest: 0s
Cable Lateral Raise	1x8 reps	rest: 60s
Cable Front Raise	1x8 reps	rest: 0s
Cable Lateral Raise	1x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	1x10 reps	rest: 0s
Barbell Tricep Extension (Supine)	1x10 reps	rest: 0s
Cable Tricep Kickback	1x10 reps	rest: 0s
Machine Dip	1x10 reps	rest: 60s
Barbell Bench Press (Close Grip)	1x10 reps	rest: 0s
Barbell Tricep Extension (Supine)	1x10 reps	rest: 0s
Cable Tricep Kickback	1x10 reps	rest: 0s
Machine Dip	1x10 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x15 reps	rest: 45s

Pull Deadlift Pesado 15 exercises, 1 hr 25 mins

Barbell Deadlift	6x5 reps	rest: 120s
Weighted Pull-Up	6x3 reps	rest: 120s
Barbell Bent-Over Row	3x8 reps	rest: 90s
Machine Landmine Row (Reverse Grip)	3x12,10,8 reps	rest: 60s
Cable Rope Lat Pulldown	1x20 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	2x12,10 reps	rest: 45s
Cable Rope Face Pull	2x12,10 reps	rest: 45s
Barbell Curl	1x12 reps	rest: 0s
Dumbbell Hammer Curl	1x10 reps	rest: 0s
Dumbbell Alternating Bicep Curl	1x10 reps	rest: 45s
Barbell Curl	1x10 reps	rest: 0s
Dumbbell Hammer Curl	1x10 reps	rest: 0s
Dumbbell Alternating Bicep Curl	1x10 reps	rest: 45s
Smith Machine Shrug	2x15 reps	rest: 45s
Cable Side Bend	3x25 reps	rest: 30s

Pierna Sumo Pesado 15 exercises, 1 hr 8 mins

Barbell Sumo Deadlift	6x5 reps	rest: 120s
Barbell Deep Squat	5x10 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x8 reps	rest: 45s
Barbell Hip Thrust	3x12,10,8 reps	rest: 45s
Machine Leg Press	3x12,10,8 reps	rest: 45s
Machine Leg Extension	1x12 reps	rest: 0s
Machine Seated Leg Curl	1x12 reps	rest: 45s
Machine Leg Extension	1x10 reps	rest: 0s
Machine Seated Leg Curl	1x10 reps	rest: 45s
Hack Calf Raise	1x10 reps	rest: 0s
Machine Seated Single-Leg Calf Raise	1x10 reps	rest: 45s
Hack Calf Raise	1x10 reps	rest: 0s
Machine Seated Single-Leg Calf Raise	1x10 reps	rest: 45s
Hack Calf Raise	1x10 reps	rest: 0s
Machine Seated Single-Leg Calf Raise	1x10 reps	rest: 45s