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Hipertrofia #2
Bulking
Intermediate
Machine strength
Plan Details
The Hipertrofia #2 routine by Deoclides is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Peito e Ombro
Est. 240 min
10 exercises
Barbell Decline Bench Press
4 Sets x 121086 Reps
Dumbbell Incline Fly
4 Sets x 121086 Reps
Dumbbell Pullover
4 Sets x 121086 Reps
Smith Machine Incline Bench Press (Reverse Grip)
4 Sets x 121086 Reps
Machine Reverse Fly
4 Sets x 121086 Reps
Dumbbell Front Raise
4 Sets x 121086 Reps
Cable One-Arm Reverse Fly
4 Sets x 121086 Reps
Barbell Upright Row
4 Sets x 121086 Reps
Dumbbell Shoulder Shrug
4 Sets x 121086 Reps
Parallel Bar Leg Raise
3 Sets x 25 Reps
Tue
BÃceps, TrÃceps e Antebraço
Est. 240 min
9 exercises
Cable Rope High Pulley Tricep Extension
4 Sets x 121086 Reps
TrÃceps Supino (Barra H)
4 Sets x 121086 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 121086 Reps
Rosca Sim Dual Cross (3)
4 Sets x 121086 Reps
Preacher Curl Machine
4 Sets x 121086 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 121086 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 12108 Reps
Cable Reverse Curl
3 Sets x 12108 Reps
Abs no Smith
3 Sets x 25 Reps
Wed
Perna e Costas
Est. 240 min
10 exercises
Machine Leg Press
4 Sets x 121086 Reps
Hack Squat
4 Sets x 121086 Reps
Single-Leg Hack Squat
4 Sets x 121086 Reps
Machine Hip Adduction
4 Sets x 121086 Reps
Machine Hip Abduction
4 Sets x 121086 Reps
Machine Calf Press
4 Sets x 121086 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 121086 Reps
Machine Seated Row
4 Sets x 121086 Reps
Cable Shoulder Extension
4 Sets x 121086 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 25 Reps
Thu
Peito e Ombro
Est. 240 min
10 exercises
Barbell Decline Bench Press
4 Sets x 121086 Reps
Dumbbell Incline Fly
4 Sets x 121086 Reps
Dumbbell Pullover
4 Sets x 121086 Reps
Smith Machine Incline Bench Press (Reverse Grip)
4 Sets x 121086 Reps
Machine Reverse Fly
4 Sets x 121086 Reps
Dumbbell Front Raise
4 Sets x 121086 Reps
Cable One-Arm Reverse Fly
4 Sets x 121086 Reps
Barbell Upright Row
4 Sets x 121086 Reps
Dumbbell Shoulder Shrug
4 Sets x 121086 Reps
Parallel Bar Leg Raise
3 Sets x 25 Reps
Fri
BÃceps, TrÃceps e Antebraço
Est. 240 min
9 exercises
Cable Rope High Pulley Tricep Extension
4 Sets x 121086 Reps
TrÃceps Supino (Barra H)
4 Sets x 121086 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 121086 Reps
Rosca Sim Dual Cross (3)
4 Sets x 121086 Reps
Preacher Curl Machine
4 Sets x 121086 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 121086 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 12108 Reps
Cable Reverse Curl
3 Sets x 12108 Reps
Abs no Smith
3 Sets x 25 Reps
Sat
Perna e Costas
Est. 240 min
10 exercises
Machine Leg Press
4 Sets x 121086 Reps
Hack Squat
4 Sets x 121086 Reps
Single-Leg Hack Squat
4 Sets x 121086 Reps
Machine Hip Adduction
4 Sets x 121086 Reps
Machine Hip Abduction
4 Sets x 121086 Reps
Machine Calf Press
4 Sets x 121086 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 121086 Reps
Machine Seated Row
4 Sets x 121086 Reps
Cable Shoulder Extension
4 Sets x 121086 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 25 Reps
