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Hipertrofia
Bulking
Advanced
Dumbbell
Plan Details
The Hipertrofia routine by Tannous is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Peito e TrÃceps
Est. 57 min
7 exercises
Push-Up (Wide Hand)
4 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Weighted Bench Dip
4 Sets x 8 Reps
Stability Ball Cable Fly
4 Sets x 8 Reps
Tue
BÃceps e Costa
Est. 57 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Squat Curl
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Wed
Perna e Ombro
Est. 67 min
8 exercises
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Dumbbell Arnold Press
4 Sets x 8 Reps
Barbell Sumo Deadlift
4 Sets x 8 Reps
Dumbbell Alternating Front Raise
4 Sets x 8 Reps
Barbell Deep Squat
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Single-Leg Calf Raise
4 Sets x 8 Reps
Dumbbell Upright Row
4 Sets x 8 Reps
Thu
Peito e TrÃceps
Est. 57 min
7 exercises
Push-Up (Wide Hand)
4 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Weighted Bench Dip
4 Sets x 8 Reps
Stability Ball Cable Fly
4 Sets x 8 Reps
Fri
BÃceps e Costa
Est. 57 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Squat Curl
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Sat
Perna e Ombro
Est. 67 min
8 exercises
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Dumbbell Arnold Press
4 Sets x 8 Reps
Barbell Sumo Deadlift
4 Sets x 8 Reps
Dumbbell Alternating Front Raise
4 Sets x 8 Reps
Barbell Deep Squat
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Single-Leg Calf Raise
4 Sets x 8 Reps
Dumbbell Upright Row
4 Sets x 8 Reps
