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seconda Fase: Rassodamento
Bulking
Intermediate
Dumbbell
Plan Details
The seconda Fase: Rassodamento routine by laRasdura is a 2 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
due giorni per la parte alta del corpo e un giorno per le gambe e addominali bisogna utilizzare pesi "pesanti" arrivando con difficoltà alla fine della serie
Routine detail
Day 1
1 giorno busto e braccia
Est. 68 min
15 exercises
Elliptical Training
1 Set
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Dumbbell Fly
2 Sets x 6 Reps
Machine Lat Pulldown (Reverse Grip)
2 Sets x 6 Reps
Machine Lat Pulldown (Reverse Grip)
2 Sets x 8 Reps
Machine Seated Row
2 Sets x 6 Reps
Dumbbell Seated Arnold Press
2 Sets x 6 Reps
Dumbbell Seated Arnold Press
2 Sets x 8 Reps
Elliptical Training
1 Set
Dumbbell Hammer Curl
2 Sets x 6 Reps
Dumbbell Hammer Curl
2 Sets x 8 Reps
Dumbbell Tricep Extension
2 Sets x 6 Reps
Dumbbell Tricep Extension
2 Sets x 8 Reps
Walking
1 Set
Day 2
2 giorno addominali e gambe
Est. 63 min
10 exercises
Stationary Bike
1 Set
Walking
2 Sets
Dumbbell Squat
2 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Walking
2 Sets
Glute Kickback (Kneeling)
2 Sets x 15 Reps
Hip Adduction
2 Sets x 15 Reps
Walking
1 Set
Crunch
2 Sets x 12 Reps
Leg Raise
2 Sets x 12 Reps
