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New Workout
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The New Workout routine by alejandrocarabeo is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Espalda(grosor)& tríceps
Est. 61 min
7 exercises
Dumbbell Incline Bench Row
4 Sets x 10 Reps
Barbell Incline Bench Row
4 Sets x 10 Reps
Cable row (wide grip)
3 Sets x 12 Reps
Dumbbell Prone Incline Shrug
3 Sets x 15 Reps
Cable Seated Row
7 Sets x 12 Reps
EZ Bar French Press
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Day 2
Hombros & bíceps
Est. 72 min
8 exercises
Dumbbell One-Arm Lateral Raise
4 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
7 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Barbell Spider Curl
4 Sets x 10 Reps
Cable Pulldown Bicep Curl
3 Sets x 10 Reps
Day 3
Piernas
Est. 51 min
6 exercises
Bodyweight Lunge
3 Sets x 15 Reps
Barbell Deadlift
3 Sets x 10 Reps
Kettlebell Goblet Squat
4 Sets x 15 Reps
Dumbbell Calf Raise
4 Sets x 15,15,15,20 Reps
Barbell Hip Thrust
3 Sets x 20 Reps
Wal sit isometric
7 Sets
Day 4
Espalda(amplitud)& tríceps
Est. 62 min
7 exercises
Pull-Up
3 Sets x 6 Reps
Cable One-Arm Lat Pulldown
4 Sets x 10,9,9,9 Reps
Chin-Up (Close Grip)
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
7 Sets x 15 Reps
Day 5
Hombro frontal & bíceps
Est. 56 min
6 exercises
Dumbbell Front Raise
4 Sets x 12 Reps
Barbell Military Press
3 Sets x 10 Reps
Barbell Landmine Kneeling One-Arm Press
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Curl 21
7 Sets x 21 Reps
Day 6
Pecho & trapecio
Est. 54 min
6 exercises
Dumbbell Incline Fly
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 10,10,9 Reps
Dumbbell Bench Press
4 Sets x 10,10,9,9 Reps
Cable Cross-Over
7 Sets x 15,15,15,15,12,12,12 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Barbell Prone Incline Shrug
4 Sets x 10,15,15,15 Reps
