Loading...
0. Torso - Pierna
Bulking
Intermediate
Dumbbell
Plan Details
The 0. Torso - Pierna routine by linzmayer is a 12 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
*Hacer con el mismo peso las series *Mantener los rangos de repeticiones *Incluir series de calentamiento *Las repeticiones van entre -2 a +2
Routine detail
Mon
Torso A
Est. 95 min
9 exercises
Barbell Bench Press
9 Sets x 12,10,8,5,5,5,5,5,5 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 13 Reps
Barbell Bent-Over Row
5 Sets x 15,12,5,5,5 Reps
Dumbbell Incline Bench Press
6 Sets x 15,10,10,10,10,10 Reps
Cable Seated Row
4 Sets x 15,10,10,10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 13 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 13 Reps
Barbell Shrug
4 Sets x 13 Reps
Tue
Pierna A
Est. 105 min
14 exercises
giro 2 mancuernas antebrazo
4 Sets x 13 Reps
Bodyweight Squat
4 Sets x 15 Reps
Barbell Speed Squat
2 Sets x 12 Reps
abrir y cerrar muneca 2 mancuerna antebrazo
2 Sets x 12 Reps
Barbell Squat
6 Sets x 8,5,5,5,5,5 Reps
Barbell Good Morning
4 Sets x 15,10,10,10 Reps
Machine Leg Press
3 Sets x 15,10,10 Reps
Machine Calf Press
3 Sets x 20,15,15 Reps
Machine Calf Raise
3 Sets x 30 Reps
Machine Hip Adduction
4 Sets x 13 Reps
Machine Seated Leg Curl
4 Sets x 13 Reps
abs inclinado pesa trasnuca
4 Sets x 13 Reps
Bench Weighted Decline Crunch
4 Sets x 13 Reps
makinita abs pacific con pesos
4 Sets x 13 Reps
Wed
Extra C
Est. 95 min
10 exercises
Barbell Deadlift
5 Sets x 13 Reps
Barbell Reverse Curl
3 Sets x 13 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 13 Reps
Dumbbell Supinated One-Arm Wrist Curl
4 Sets x 13 Reps
Dumbbell Supinated One-Arm Wrist Curl
4 Sets x 40 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
4 Sets x 13 Reps
Dumbbell Bent-Over Raise
2 Sets x 13 Reps
Dumbbell Bent-Over Reverse Fly
2 Sets x 13 Reps
Dumbbell Bent-Over Row (Palm in)
2 Sets x 13 Reps
Holding
6 Sets x 1 Reps
Thu
Torso B
Est. 78 min
9 exercises
Barbell Military Press
5 Sets x 15,12,6,6,6 Reps
Weighted Pull-Up
4 Sets x 10,8,5,5 Reps
Chin-Up (Close Grip)
2 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 15,8,8,8 Reps
Dumbbell Fly
4 Sets x 15,10,10,10 Reps
Barbell One-Arm Row
4 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 13 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 13 Reps
Remo al cuello barra z
3 Sets x 10 Reps
Fri
Pierna B
Est. 117 min
14 exercises
abrir y cerrar muneca 2 mancuerna antebrazo
4 Sets x 13 Reps
Bodyweight Squat
4 Sets x 13 Reps
giro 2 mancuernas antebrazo
4 Sets x 13 Reps
Barbell Romanian Deadlift
5 Sets x 15,12,8,5,5 Reps
Barbell Squat
5 Sets x 15,12,10,10,10 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 13 Reps
Machine Hip Abduction
4 Sets x 13 Reps
Gemelo 1 mancuerna 1 pierna
3 Sets x 13 Reps
Machine Leg Extension
4 Sets x 13 Reps
Back Hyperextension
4 Sets x 13 Reps
Bench Weighted Decline Crunch
4 Sets x 13 Reps
makinita abs pacific con pesos
4 Sets x 13 Reps
makina Pacific oblicuos
4 Sets x 13 Reps
Any
abs
Est. 82 min
9 exercises
abs inclinado pesa trasnuca
4 Sets x 13 Reps
Bench Weighted Decline Crunch
4 Sets x 13 Reps
makinita abs pacific con pesos
5 Sets x 13 Reps
makina Pacific oblicuos
6 Sets x 12 Reps
Plank
4 Sets
making abs pacific sin peso
4 Sets x 25 Reps
Parallel Bar Leg Raise
4 Sets x 20 Reps
Parallel Bar Hip Raise
4 Sets x 20 Reps
Seated Bench Leg Pull-In
4 Sets x 13 Reps
Any
cardio
Est. 178 min
5 exercises
Treadmill Running
1 Set
Elliptical Training
1 Set
Stationary Bike
1 Set
Mountain Biking
1 Set
Running
1 Set
Any
Alternativa Hombro
Est. 195 min
19 exercises
Dumbbell One-Arm Lateral Raise
4 Sets x 13 Reps
Dumbbell One-Arm Front Raise
4 Sets x 13 Reps
Dumbbell One-Arm Front Raise
4 Sets x 13 Reps
Dumbbell Alternating Front Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 13 Reps
Dumbbell Front Raise
4 Sets x 13 Reps
Dumbbell Upright Row
4 Sets x 13 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 13 Reps
Barbell Front Raise
4 Sets x 13 Reps
Remo al cuello barra z
4 Sets x 13 Reps
Leverage Shoulder Press
4 Sets x 13 Reps
Machine Reverse Fly
4 Sets x 10 Reps
pacific machine tire espalda
4 Sets x 13 Reps
Remo al cuello barra z
4 Sets x 13 Reps
Dumbbell Shoulder Shrug
4 Sets x 13 Reps
Barbell Shrug
4 Sets x 10 Reps
Smith Machine Shrug
4 Sets x 13 Reps
Any
Alternativa Espalda-Pecho
Est. 240 min
40 exercises
Push-Up (Close Hand)
4 Sets x 13 Reps
Push-Up
4 Sets x 13 Reps
Barbell Bench Press
4 Sets x 13 Reps
Dumbbell Bench Press
4 Sets x 13 Reps
Dumbbell Fly
4 Sets x 13 Reps
Barbell Incline Bench Press
4 Sets x 13 Reps
Dumbbell Incline Bench Press
4 Sets x 13 Reps
Dumbbell Incline Fly
4 Sets x 13 Reps
Barbell Decline Bench Press
4 Sets x 13 Reps
Dumbbell Decline Bench Press
4 Sets x 13 Reps
Dumbbell Decline Fly
4 Sets x 13 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 13 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 13 Reps
Barbell Good Morning
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
tire pesa romana
4 Sets x 13 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 13 Reps
Pull-Up (Hammer Grip)
4 Sets x 10 Reps
Chin-Up (Close Grip)
4 Sets x 13 Reps
Climber Pull-Up
4 Sets x 13 Reps
Chin-Up (Close Grip)
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 13 Reps
barras Agarre amplio
4 Sets x 13 Reps
Gironda Sternum Pull-Up
4 Sets x 13 Reps
Gorilla Chin-Up with Crunch
4 Sets x 13 Reps
Chin-Up (Mixed Grip)
4 Sets x 13 Reps
barras Agarre amplio
4 Sets x 13 Reps
One-Arm Chin-Up
4 Sets x 13 Reps
One-Arm Hang
4 Sets
Pull-Up
4 Sets x 13 Reps
Cable Rope Pull-Up
4 Sets x 13 Reps
Rear Pull-Up (Wide Grip)
4 Sets x 13 Reps
Weighted Pull-Up
4 Sets x 13 Reps
Rocky Pull-Up
4 Sets x 13 Reps
Any
Alternativa Brazo
Est. 240 min
30 exercises
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 13 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Weighted Bench Dip
4 Sets x 10 Reps
cable Triceps fierro doblado
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 13 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 13 Reps
EZ Bar Tricep Extension
4 Sets x 13 Reps
Dumbbell Tricep Extension (Floor, Supine)
4 Sets x 13 Reps
EZ Bar French Press
4 Sets x 13 Reps
EZ Bar French Press (Reverse Grip)
4 Sets x 13 Reps
Machine Seated Tricep Dip
4 Sets x 10 Reps
Machine Tricep Extension
4 Sets x 13 Reps
Machine Dip
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
press biceps pesa romana
4 Sets x 10 Reps
Barbell Curl
4 Sets x 13 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 13 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Machine Hammer Curl
4 Sets x 10 Reps
Makina Pacific una mano
4 Sets x 13 Reps
Dumbbell One-Arm Incline Curl
4 Sets x 13 Reps
21
4 Sets x 13 Reps
Any
alternativa antebrazo
Est. 131 min
13 exercises
Barbell Wrist Curl (Posterior)
4 Sets x 13 Reps
Barbell Reverse Curl
4 Sets x 13 Reps
Dumbbell Supinated One-Arm Wrist Curl
4 Sets x 13 Reps
Dumbbell Seated Wrist Curl (Palms Down)
4 Sets x 13 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 13 Reps
Dumbbell Supinated One-Arm Wrist Curl
4 Sets x 13 Reps
Dumbbell Bent-Over Row (Palm in)
4 Sets x 13 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 13 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
4 Sets x 13 Reps
Cable Reverse Curl
4 Sets x 13 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
4 Sets x 13 Reps
Smith Machine Behind the Back Wrist Curl
4 Sets x 13 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 13 Reps
Any
alternativa pierna
Est. 225 min
23 exercises
Barbell 1/2 Squat
4 Sets x 13 Reps
Barbell Sumo Deadlift
4 Sets x 13 Reps
Dumbbell Lunge
4 Sets x 13 Reps
Calf Press On Leg Press
4 Sets x 13 Reps
Machine Calf Press
4 Sets x 13 Reps
Gemelo 1 mancuerna 1 pierna
3 Sets x 13 Reps
Dumbbell Squat
4 Sets x 13 Reps
Dumbbell Walking Lunge
4 Sets x 13 Reps
Machine Leg Press
4 Sets x 13 Reps
Machine Leg Curl (Prone)
4 Sets x 13 Reps
Smith Machine Front Squat
4 Sets x 13 Reps
Smith Machine Squat
4 Sets x 13 Reps
Barbell Squat
4 Sets x 13 Reps
Barbell Deadlift
4 Sets x 13 Reps
Barbell Romanian Deadlift
4 Sets x 13 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 13 Reps
Smith pantorrilla
4 Sets x 13 Reps
Machine Seated Calf Raise
4 Sets x 13 Reps
Barbell Jefferson Squat
4 Sets x 13 Reps
Barbell Front Squat
4 Sets x 13 Reps
Barbell Clean Pull
4 Sets x 13 Reps
Machine Hip Abduction
4 Sets x 13 Reps
Machine Hip Adduction
4 Sets x 13 Reps
