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Especialización Hombro 9-12
Bulking
Intermediate
Barbell
Plan Details
The Especialización Hombro 9-12 routine by gorkafi is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Pierna
Est. 32 min
4 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 6 Reps
Crunch
3 Sets x 8 Reps
Cable Calf Raise
3 Sets x 8 Reps
Day 2
Hombro Espalda
Est. 55 min
7 exercises
Cable Upright Row
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 15 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 12 Reps
Leg Raise
3 Sets x 8 Reps
Day 3
Biceps Triceps
Est. 50 min
7 exercises
Crunch
3 Sets x 8 Reps
Barbell Curl
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Barbell Preacher Curl (Overhand)
4 Sets x 10 Reps
Barbell Tricep Press (Supine)
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Day 4
Pecho Hombro
Est. 46 min
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Leg Raise
3 Sets x 8 Reps
