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Multi frequenza 4 giorni
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The Multi frequenza 4 giorni routine by H0MBRE is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Wed
Petto/Dorso/Tric/Abs 1
Est. 64 min
8 exercises
Barbell Bench Press
4 Sets x 12,10,8,8 Reps
Machine Fly
4 Sets x 12,10,10,10 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Leg Raise
3 Sets x 15 Reps
Crunch
3 Sets x 20,20,30 Reps
Mon
Spalle/Gambe/Bicipiti 1
Est. 56 min
8 exercises
Smith Machine Shoulder Press
3 Sets x 10,8,8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10,10,8 Reps
Barbell Squat
3 Sets x 8,6,6 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 12,12,10 Reps
Fri
Petto/Dorso/Tric/Abs 2
Est. 54 min
8 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Decline Bench Rotational Sit-Up
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Sat
Spalle/Gambe/Bicipiti 2
Est. 61 min
8 exercises
Machine Shoulder Press
4 Sets x 8 Reps
Cable Reverse Fly
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
