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1
Bulking
Intermediate
Body
Plan Details
The 1 routine by santiagonzalez is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Pecho - Biceps
Est. 47 min
7 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Pullover and Press
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Tue
Espalda - Triceps
Est. 40 min
6 exercises
Cable Rear Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension (Reverse Grip)
3 Sets x 8 Reps
Wed
Hombros
Est. 20 min
3 exercises
Dumbbell Alternating Deltoid Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Wed
Abdominales
Est. 51 min
6 exercises
Sit-Up
3 Sets x 30 Reps
Crunch
3 Sets x 30 Reps
Cross Body Crunch
3 Sets x 20 Reps
Cross Body Crunch
3 Sets x 30 Reps
Espinales nados
3 Sets x 30 Reps
Cobra
3 Sets
Thu
Pecho - Biceps
Est. 47 min
7 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Pullover and Press
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Fri
Espalda - Triceps
Est. 40 min
6 exercises
Cable Rope Seated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension (Reverse Grip)
3 Sets x 8 Reps
