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TREINO MG
AUDIO TIP
Bulking
Beginner
None
Plan Details
The TREINO MG routine by marcogrenier is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
1 - PUSH
Est. 0 min
9 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 15 Reps
Cable Reverse Fly
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Tue
2 - PULL + ABS
Est. 0 min
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12,12,10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Barbell Ab Rollout
3 Sets x 12 Reps
Wed
3 | GLUTEOS
Est. 0 min
7 exercises
Barbell Hip Thrust
4 Sets x 10 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 24 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 15 Reps
Cable Leg Kickback
3 Sets x 15,10,15 Reps
Thu
D | UPPER - ombro, costas, triceps
Est. 0 min
6 exercises
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Cable One-Arm Lateral Raise
4 Sets x 15 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Machine Seated Tricep Dip
2 Sets x 15 Reps
Fri
FRI 5 - PEITO E GLUTEOS
Est. 0 min
9 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 12 Reps
Barbell Deadlift
4 Sets x 6 Reps
Barbell Glute Bridge
3 Sets x 20 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 20 Reps
Cable Hip Abduction
3 Sets x 10 Reps
Sat
SAT | BICEPS + AB + COXA
Est. 0 min
10 exercises
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 12,12,10 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Parallel Bar Leg Raise
4 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Side Plank
3 Sets x 1 Reps
