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Full body
Bulking
Advanced
Barbell
Plan Details
The Full body routine by Laister is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Rutina de cuerpo entero para ganar fuerza y volumen. A ver que resultados obtengo.
Routine detail
Mon
Lunes
Est. 80 min
6 exercises
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Dumbbell Decline Bench Press
8 Sets x 5 Reps
Weighted Pull-Up
8 Sets x 5 Reps
Barbell Military Press (Seated)
8 Sets x 5 Reps
Barbell Clean Deadlift
8 Sets x 5 Reps
Indoor Cycling
1 Set
Tue
Martes
Est. 95 min
6 exercises
Indoor Cycling
1 Set
Hanging Knee Raise
3 Sets x 15 Reps
Barbell Bench Press
8 Sets x 5 Reps
Barbell Bent-Over Row
8 Sets x 5 Reps
Dumbbell One-Arm Lateral Raise
8 Sets x 24 Reps
Barbell Deep Squat
8 Sets x 5 Reps
Wed
Miércoles
Est. 86 min
6 exercises
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Barbell Incline Bench Press (Reverse Grip)
8 Sets x 5 Reps
Pull-Up (Hammer Grip)
8 Sets x 5 Reps
Barbell Seated Press
8 Sets x 5 Reps
Barbell Lunge
8 Sets x 10 Reps
Indoor Cycling
1 Set
Thu
Jueves
Est. 89 min
6 exercises
Indoor Cycling
1 Set
Hanging Knee Raise
3 Sets x 15 Reps
Dumbbell Fly
8 Sets x 12 Reps
Dumbbell One-Arm Row
8 Sets x 10 Reps
Cable Rope Face Pull
8 Sets x 5 Reps
Barbell Hip Thrust
8 Sets x 5 Reps
Fri
Viernes
Est. 82 min
6 exercises
Indoor Cycling
1 Set
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Dip
8 Sets x 5 Reps
Chin-Up (Close Grip)
8 Sets x 5 Reps
Barbell Upright Row
8 Sets x 5 Reps
Smith Machine Single-Leg Calf Raise
8 Sets x 12 Reps
