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retorno del rey
Bulking
Intermediate
Machine strength
Plan Details
The retorno del rey routine by jafet3 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
recover muscle & streng
Routine detail
Day 1
chest & tri's
Est. 137 min
10 exercises
Treadmill Running
1 Set
Barbell Decline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 8 Reps
Dumbbell Incline Hammer Curl
4 Sets x 8 Reps
Cable One-Arm High Curl
4 Sets x 8 Reps
Day 2
back & tris
Est. 83 min
10 exercises
Machine Assisted Pull-Up
4 Sets x 8 Reps
Cable One-Arm Lat Pulldown
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Machine Assisted Dip
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Day 3
shoulder and legs
Est. 104 min
13 exercises
Machine Deltoid Raise
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Cable Upright Row
4 Sets x 8 Reps
Cable One-Arm Lateral Raise
4 Sets x 8 Reps
Smith Machine Split Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Squat
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Machine Kneeling Leg Curl
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
patadas con máquina
4 Sets x 8 Reps
