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entrenamiento de 12 semanas de napseosot
Bulking
Intermediate
Barbell
Plan Details
The entrenamiento de 12 semanas de napseosot routine is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Esta rutina esta ideada para obtener masa muscular en un lapso de 12 semanas. *Ingiere batidos de proteÃna después de entrenar. *Todas las series deben de hacerse con el mayor peso que puedas. *Dormir 8 horas. *Tener mÃnimo 3 comidas al dÃa. *No tener que sexo antes de entrenar. *No realizar ejercicios aerobicos. *Tener una buena dieta.
Routine detail
Day 1
Lunes pecho y tríceps
Est. 46 min
7 exercises
Dumbbell Fly
2 Sets x 10 Reps
Single-Leg Bench Dip
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Day 2
Espalda y bíceps
Est. 54 min
8 exercises
Dumbbell Preacher Curl
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Day 4
Antebrazos y hombros
Est. 53 min
7 exercises
Dumbbell Alternating Shoulder Press (Stability Ball)
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Day 5
piernas
Est. 37 min
5 exercises
Machine Leg Extension
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Barbell Speed Squat
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
