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4 dias volumen
Bulking
Intermediate
Machine strength
Plan Details
The 4 dias volumen routine by nastes is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Pecho y triceps
Est. 52 min
9 exercises
Running
1 Set
Barbell Bench Press
4 Sets x 12,10,8,8 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,8 Reps
Leverage Decline Chest Press
4 Sets x 12,10,8,8 Reps
Dumbbell Incline Fly
4 Sets x 12,10,8,8 Reps
Barbell Preacher Curl
4 Sets x 12,10,8,8 Reps
Dumbbell Hammer Curl
4 Sets x 12,10,8,8 Reps
Dumbbell Concentration Curl
4 Sets x 12,10,8,8 Reps
Plank
3 Sets
Tue
Pierna
Est. 52 min
7 exercises
Running
1 Set
Machine Leg Press
4 Sets x 12,10,8,8 Reps
Machine Leg Extension
4 Sets x 12,10,8,8 Reps
Machine Seated Leg Curl
4 Sets x 12,10,8,8 Reps
Dumbbell Lunge
4 Sets x 12,10,8,8 Reps
Barbell Sumo Deadlift
4 Sets x 12,10,8,8 Reps
Plank
3 Sets
Wed
Hombro y abdomibales
Est. 36 min
6 exercises
Running
1 Set
Dumbbell Seated Press (Palms In)
4 Sets x 12,10,8,8 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,8 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 12,10,8,8 Reps
Leverage Shoulder Press
4 Sets x 12,10,8,8 Reps
Plank
3 Sets
Thu
Espalda y biceps
Est. 53 min
9 exercises
Running
1 Set
Chin-Up with Knee Raise
4 Sets x 12,10,8,8 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 12,10,8,8 Reps
Barbell Row
4 Sets x 12,10,8,8 Reps
Cable Shoulder Extension
4 Sets x 12,10,8,8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12,10,8,8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12,10,8,8 Reps
Machine Assisted Dip
4 Sets x 12,10,8,8 Reps
Plank
3 Sets
