Julio 2019 Ganancia - JEFIT

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Julio 2019 Ganancia - JEFIT

Julio 2019 Ganancia banner

Julio 2019 Ganancia

Bulking

Advanced

Machine strength

Plan Details

The Julio 2019 Ganancia routine by 4lexisgarci4 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Routine detail

Mon

pierna abs

Est. 79 min

8 exercises

Barbell Deep Squat Demonstration

Barbell Deep Squat

4 Sets x 12 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 7 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 15 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 10 Reps

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

5 Sets x 12 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

3 Sets x 17 Reps

Hack Squat (Reverse Position) Demonstration

Hack Squat (Reverse Position)

3 Sets x 12 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

5 Sets x 20 Reps

Tue

back

Est. 61 min

5 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 16 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 20 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Wed

PECHO abs

Est. 72 min

6 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

5 Sets x 15 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 12 Reps

Machine Assisted Dip Demonstration

Machine Assisted Dip

4 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Thu

hombro triceps

Est. 129 min

12 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Dumbbell Alternating Deltoid Raise Demonstration

Dumbbell Alternating Deltoid Raise

3 Sets x 15 Reps

Dumbbell One-Arm Shoulder Press Demonstration

Dumbbell One-Arm Shoulder Press

3 Sets x 15 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

5 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

7 Sets x 15 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

5 Sets x 25 Reps

Dumbbell Decline Tricep Extension Demonstration

Dumbbell Decline Tricep Extension

5 Sets x 12 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

4 Sets x 8 Reps

Dip Demonstration

Dip

4 Sets x 15 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Fri

pierna abs connpeso

Est. 79 min

8 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

5 Sets x 15 Reps

Machine Kneeling Leg Curl Demonstration

Machine Kneeling Leg Curl

5 Sets x 12 Reps

Dumbbell Plie Squat Demonstration

Dumbbell Plie Squat

4 Sets x 10 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 10 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 20 Reps

Barbell Squat Demonstration

Barbell Squat

3 Sets x 15 Reps

Sat

espalda biceps

Est. 107 min

9 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 20 Reps

Cable Rope Seated Crossover Row Demonstration

Cable Rope Seated Crossover Row

5 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 10 Reps

Leverage Machine High Row Demonstration

Leverage Machine High Row

3 Sets x 12 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 12 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 15 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 10 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

4 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set