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SJHC - Reforco Muscular 2
Bulking
Advanced
Machine strength
Plan Details
The SJHC - Reforco Muscular 2 routine by zeluis is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Peito e Biceps
Est. 49 min
9 exercises
Dumbbell Pullover
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Fly
1 Set x 12 Reps
Cable Cross-Over
1 Set x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Wed
Pernas e Ombros
Est. 59 min
10 exercises
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 12 Reps
Fri
Costas e Triceps
Est. 53 min
8 exercises
Pull-Up
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Reverse T Bar Row
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Plank
9 Sets
