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12 semanas
Bulking
Intermediate
Machine strength
Plan Details
The 12 semanas routine by ramonrgomes is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Treino de até abril
Routine detail
Day 1
Peito e costas
Est. 91 min
13 exercises
Barbell Bench Press
1 Set x 15 Reps
Barbell Bench Press
4 Sets x 10,8,6,4 Reps
Barbell Incline Bench Press
4 Sets x 10,8,6,4 Reps
Machine Fly
3 Sets x 10,8,6 Reps
Machine Assisted Dip
3 Sets x 15,10,8 Reps
Barbell Pullover and Press
3 Sets x 15 Reps
Machine Assisted Pull-Up
4 Sets x 10 Reps
Machine Assisted Chin-Up
4 Sets x 10 Reps
T Bar Row
4 Sets x 15,12,8,6 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Seated Leg Tuck
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Day 2
Coxas e panturrilhas
Est. 87 min
12 exercises
Dumbbell Squat
3 Sets x 20 Reps
Barbell Squat
4 Sets x 10,8,6,4 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Front Squat
4 Sets x 10,8,8,6 Reps
Machine Leg Curl (Prone)
4 Sets x 20,10,8,6 Reps
Machine Single-Leg Curl
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Machine Calf Raise
4 Sets x 15,10,8,8 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Alternating Heel Touch
4 Sets x 15 Reps
Dumbbell Side Bend
4 Sets x 15 Reps
Day 3
Ombros e braços
Est. 113 min
15 exercises
Barbell Shoulder Press
4 Sets x 10,8,8,6 Reps
Cable Shoulder Extension
4 Sets x 15,10,8,6 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Barbell Curl
5 Sets x 15,10,8,6,4 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Cable Upright Row
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Machine Seated Single-Leg Calf Raise
4 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 10 Reps
Decline Bench Knee Raise
4 Sets x 12 Reps
Parallel Bar Hip Raise
4 Sets x 15 Reps
Day 4
Peito e costas
Est. 91 min
13 exercises
Barbell Bench Press
1 Set x 15 Reps
Barbell Bench Press
4 Sets x 10,8,6,4 Reps
Dumbbell Incline Bench Press
3 Sets x 10,8,6 Reps
Barbell Decline Bench Press
4 Sets x 10,8,6,4 Reps
Machine Seated Tricep Dip
3 Sets x 15,10,8 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
T Bar Row
4 Sets x 15,12,8,6 Reps
Machine Vertical Row (Reverse Grip)
4 Sets x 10 Reps
Machine Assisted Pull-Up (Hammer Grip)
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Seated Leg Tuck
4 Sets x 10 Reps
Day 5
Coxas e panturrilhas
Est. 94 min
13 exercises
Dumbbell Squat
3 Sets x 20 Reps
Barbell Squat
3 Sets x 20 Reps
Barbell Squat
4 Sets x 10,8,6,4 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 10,8,8,6 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 20,10,8,6 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 15,10,8,6 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Alternating Heel Touch
4 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Day 6
Ombros e braços
Est. 110 min
15 exercises
Machine Shoulder Press
4 Sets x 10,8,8,6 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Preacher Curl Machine
5 Sets x 15,10,8,6,4 Reps
Barbell Curl (Close Grip)
4 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Machine Tricep Extension
4 Sets x 15,10,8,6 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 10 Reps
Machine Calf Raise
4 Sets x 12 Reps
Decline Bench Knee Raise
4 Sets x 12 Reps
Parallel Bar Hip Raise
4 Sets x 10 Reps
