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Neotel's boys
Bulking
Intermediate
Body
Plan Details
The Neotel's boys routine by gabrielminviela is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
For those who dare to be AWESOME!!!
Routine detail
Mon
Chest and Abs
Est. 36 min
12 exercises
Barbell Bench Press
1 Set
Cable Cross-Over
3 Sets x 10,8,6 Reps
Dumbbell Fly
3 Sets x 10,8,6 Reps
Running
3 Sets
Dumbbell Incline Fly
3 Sets x 10,8,6 Reps
Barbell Incline Bench Press
3 Sets x 10,8,6 Reps
Dip
3 Sets x 10 Reps
Running
3 Sets
Crunch
3 Sets x 30 Reps
Stability Ball Crunch
3 Sets x 30 Reps
Plank
3 Sets
Running
3 Sets
Tue
Shoulders and Abs
Est. 40 min
12 exercises
Barbell Shoulder Press
3 Sets x 10,8,6 Reps
Dumbbell Seated Arnold Press
3 Sets x 10,8,6 Reps
Barbell Shrug
3 Sets x 10,8,6 Reps
Running
3 Sets
Barbell Upright Row
3 Sets x 10,8,6 Reps
Dumbbell Lateral Raise
3 Sets x 10,8,6 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10,8,6 Reps
Running
3 Sets
Parallel Bar Hip Raise
3 Sets x 20 Reps
Leg Raise
3 Sets x 30 Reps
Reverse Crunch
3 Sets x 30 Reps
Running
3 Sets
Wed
Rest
Est. 0 min
0 exercises
This day is empty
Thu
Biceps, Triceps, Forearms and Abs
Est. 54 min
16 exercises
Barbell Curl
3 Sets x 10,8,6 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10,8,6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10,8,6 Reps
Running
3 Sets
Dumbbell Concentration Curl
3 Sets x 10,8,6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10,8,6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10,8,6 Reps
Running
3 Sets
Cable Shoulder Extension
3 Sets x 10,8,6 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12,8,6 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 12,8,6 Reps
Running
3 Sets
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12,8,6 Reps
Crunch
3 Sets x 40 Reps
Stability Ball Crunch
3 Sets x 50 Reps
Running
3 Sets
Fri
Back and Legs
Est. 31 min
12 exercises
Barbell Deadlift
3 Sets x 10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10,8,6 Reps
Cable Seated Row
3 Sets x 10,8,6 Reps
Running
3 Sets
Dumbbell Bent-Over Row
3 Sets x 10,8,6 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 10,8,6 Reps
Barbell Squat
3 Sets x 10,8,6 Reps
Running
3 Sets
Machine Leg Extension
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Running
3 Sets
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
