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ABCDE (Jorge Mister Champion)
Bulking
Intermediate
Machine strength
Plan Details
The ABCDE (Jorge Mister Champion) routine by ryberyz is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Treino especÃfico pelo mestre Jorge com 25 anos de experiencia em academia. Treino sem invenções, cada grupo muscular com dia definido pra ser trabalhado com intensidade máxima e o mais importante, boa alimentação e bom descanso. "Treino pra botar pra fuder"
Routine detail
Mon
Pernas (+ab central)
Est. 48 min
7 exercises
Smith Machine Split Squat
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Calf Raise
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Tue
Peito (+abs laterais)
Est. 36 min
5 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Decline Bench Press
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Wed
Costas (+panturrilha, antebraços)
Est. 35 min
6 exercises
Pull-Up
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
T Bar Row
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
Thu
Ombros (+Ab central)
Est. 23 min
4 exercises
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Barbell Rear Military Press
3 Sets x 12 Reps
Fri
Braços (+ab lateral, panturrilhas)
Est. 43 min
7 exercises
Barbell Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
