Hipertrofia. Weider F2 - JEFIT

Hipertrofia. Weider F2 - JEFIT

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Hipertrofia. Weider F2

AUDIO TIP

Bulking

Intermediate

Body

Plan Details

The Hipertrofia. Weider F2 routine by que.vos.fodan is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Sergio Bulking Routine For Begginers and Intermediate. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms, core and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum. Personally, eating and sleeping good, I won 0'5 kg each week. At home, with dumbbells and barbell.

Routine detail

Mon

(A) Pecho, hombro, tríceps y abdomen

Est. 78 min

9 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 8 Reps

Push-Up Demonstration

Push-Up

4 Sets x 15 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 12 Reps

Tricep Push-Up Demonstration

Tricep Push-Up

4 Sets x 20 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

3 Sets x 10 Reps

Crunch Demonstration

Crunch

3 Sets x 30 Reps

Alternating Floor Leg Raise Demonstration

Alternating Floor Leg Raise

3 Sets x 25 Reps

Plank Demonstration

Plank

3 Sets

Tue

(B) Piernas, espalda y bíceps

Est. 70 min

9 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 8 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

4 Sets x 10 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 8 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 10 Reps

Barbell Curl Demonstration

Barbell Curl

2 Sets x 10 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 12 Reps

Weighted Crunch Demonstration

Weighted Crunch

3 Sets x 8 Reps

Plank Demonstration

Plank

3 Sets

Thu

(A) Pecho, hombros, tríceps y abdomen

Est. 73 min

9 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10 Reps

Dumbbell Bench Press (Palms in) Demonstration

Dumbbell Bench Press (Palms in)

4 Sets x 8 Reps

Dumbbell Hammer Shoulder Press Demonstration

Dumbbell Hammer Shoulder Press

4 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 10 Reps

Tricep Push-Up Demonstration

Tricep Push-Up

4 Sets x 20 Reps

EZ Bar French Press Demonstration

EZ Bar French Press

3 Sets x 10 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 20 Reps

Plank Demonstration

Plank

3 Sets

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 10 Reps

Fri

(B) Piernas, espalda y bíceps

Est. 53 min

6 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 5 Reps

Barbell Seated Calf Raise Demonstration

Barbell Seated Calf Raise

4 Sets x 15 Reps

Pull-Up Demonstration

Pull-Up

5 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 8 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 10 Reps