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Road to SHRED, prep.
Bulking
Beginner
Machine strength
Plan Details
The Road to SHRED, prep. routine by AfonsoMachado2 is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
First Plan made by André from Aqui Treina-se GYM in Portugal. Its an easy plan meant to prepare the body for heavy loads. It's the Road to SHRED!!!!!
Routine detail
Mon
Pernas! Dalhe Carga Nisso!
Est. 83 min
8 exercises
Indoor Cycling
1 Set
Machine Leg Extension
4 Sets x 15 Reps
Barbell Deep Squat
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Dumbbell Lunge
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Tue
Ombros! Dia do Armário!!
Est. 89 min
10 exercises
Indoor Cycling
1 Set
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Machine Deltoid Raise
4 Sets x 10 Reps
Dumbbell Alternating Front Raise
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Decline Crunch
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Wed
Biceps e Triceps! Destruição Total!!
Est. 59 min
7 exercises
Indoor Cycling
1 Set
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Thu
Costas, Lombares e Trapézio!
Est. 64 min
7 exercises
Indoor Cycling
1 Set
Weighted Pull-Up
4 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Upper Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Fri
Peito!!
Est. 70 min
8 exercises
Indoor Cycling
1 Set
Push-Up
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Decline Crunch
4 Sets x 10 Reps
Machine Incline Chest Press
4 Sets x 10 Reps
