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EXTREME Full body 2/4seg ,5 dias/semana
Bulking
Advanced
Machine strength
Plan Details
The EXTREME Full body 2/4seg ,5 dias/semana routine by Eduardomdn is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Bulking hard Full body, 4sec exploding and 2 implode. with 2 chest and biceps day. Ganho de força e musculo... 5 dias/semana, 2 seg explosão, 4seg de implosão 60 seg descanso Piramide!!!!!
Routine detail
Mon
A peito bicep
Est. 122 min
17 exercises
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Cable Upper Chest Crossover
3 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 6 Reps
EZ Bar Curl
4 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 6 Reps
Seated Leg Tuck
3 Sets x 10 Reps
Decline Bench Ab Reach
3 Sets x 10 Reps
Decline Bench Alternating Leg Raise
4 Sets x 6 Reps
Reverse Crunch
4 Sets x 6 Reps
Hanging Leg Raise
4 Sets x 30 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 15 Reps
Dumbbell Alternating Incline Curl
3 Sets x 15 Reps
Tue
C pernas ombros
Est. 134 min
21 exercises
Barbell Squat
4 Sets x 12 Reps
Cable Internal Rotation
4 Sets x 6 Reps
Cable Reverse Fly
4 Sets x 6 Reps
Dumbbell Cuban Press
4 Sets x 6 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 6 Reps
Cable Shrug
4 Sets x 6 Reps
Bodyweight Walking Lunge
3 Sets x 10 Reps
Barbell Behind the Back Shrug
3 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 6 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 6 Reps
Machine Calf Press
3 Sets x 10 Reps
Dumbbell Shoulder Abduction
4 Sets x 6 Reps
Crunch with Hands Overhead
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Stability Ball Calf Raise
3 Sets x 10 Reps
Cable Reverse Crunch
3 Sets x 10 Reps
Stability Ball Dumbbell Sit-Up
3 Sets x 10 Reps
Wed
B costas tricep
Est. 108 min
15 exercises
Cable Rear Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Rotational Crunch
3 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Oblique Crunch
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable One-Arm Side Bend
4 Sets x 8 Reps
Cable High Pulley Tricep Extension
4 Sets x 8 Reps
Dumbbell Side Bend
4 Sets x 8 Reps
Cable Tricep Kickback
4 Sets x 8 Reps
Cable Wood Chop
3 Sets x 10 Reps
Fri
D peito bicep
Est. 93 min
14 exercises
Dumbbell Bench Press
4 Sets
Barbell Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 6 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Decline Fly
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Cable Rope One-Arm Preacher Curl (Hammer)
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Janda Sit-Up
4 Sets x 8 Reps
Plank
3 Sets
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Toe Touches
3 Sets x 10 Reps
