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CICLO : FASE FUERZA
Bulking
Advanced
Machine strength
Plan Details
The CICLO : FASE FUERZA routine by oscarbest92 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Pecho/Biceps/Triceps
Est. 92 min
12 exercises
Machine Fly
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Bench Dip
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Push-Up
4 Sets x 12 Reps
Tue
Piernas
Est. 64 min
9 exercises
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Squat
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Machine Calf Press
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Single-Leg Curl
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Wed
Hombros/Espalda
Est. 60 min
8 exercises
Dumbbell One-Arm Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Machine Back Extension
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Thu
Pecho/Biceps/Triceps 2
Est. 117 min
15 exercises
Single-Leg Push-Up
4 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 15 Reps
Machine Dip
4 Sets x 12 Reps
Bench Push-Up
4 Sets x 12 Reps
Tricep Push-Up
4 Sets x 15 Reps
Leverage Chest Press
4 Sets x 15 Reps
EZ Bar French Press
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Dumbbell Decline Bench Press
4 Sets x 15 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
Cable Dual Overhead Curl
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Decline Bench Press
4 Sets x 12 Reps
Dumbbell Decline Fly
4 Sets x 12 Reps
Fri
Piernas 2
Est. 76 min
10 exercises
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Single-Leg Curl
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Dumbbell Walking Lunge
4 Sets x 12 Reps
Machine Single-Leg Calf Press
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 25 Reps
Smith Machine Bench Squat
4 Sets x 12 Reps
Sat
Hombro/Espalda 2
Est. 66 min
9 exercises
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Machine Deltoid Raise
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Dumbbell Rear Deltoid Row
4 Sets x 12 Reps
Dumbbell Rotational Row
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Any
cardio
Est. 126 min
4 exercises
Step Machine
1 Set
Elliptical Training
1 Set
Treadmill Running
1 Set
Stationary Bike
1 Set
