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trasformacion 3 meses
Bulking
Beginner
Dumbbell
Plan Details
The trasformacion 3 meses routine by willian97021703765 is a 16 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Pectoral, Triceps y Hombro
Est. 58 min
9 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Three Bench Dip
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Day 2
Biceps, Dorsal, Abs
Est. 58 min
9 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Plank
3 Sets
Downward Facing Dog
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Day 3
Tren Inferior
Est. 13 min
2 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Day 4
Triceps, Hombro,Pectoral
Est. 52 min
8 exercises
Cable Low Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Bradford Rocky Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Day 5
Biceps, Espalda, Core
Est. 59 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Assisted Hyperextension
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Day 6
tren inferior
Est. 20 min
3 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Day 7
descanso
Est. 0 min
0 exercises
This day is empty
Day 8
triceps, hombro pectoral
Est. 64 min
10 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Day 9
Tren inferior
Est. 64 min
10 exercises
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Bridge
3 Sets
Dumbbell Step-Up
3 Sets x 8 Reps
Day 10
Espalda, Biceps Abs
Est. 59 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Stability Ball Crunch
3 Sets x 8 Reps
One-Arm Chin-Up
3 Sets x 8 Reps
Day 11
triceps, deltoides pectoral
Est. 66 min
10 exercises
Dumbbell Fly
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell One-Arm Incline Lateral Raise
3 Sets x 8 Reps
Day 12
muslo y gluteo
Est. 20 min
3 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Day 13
Biceps, Dorsal, Core
Est. 46 min
7 exercises
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell Incline Spider Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Plank
3 Sets
Day 14
Descanso
Est. 0 min
0 exercises
This day is empty
Day 15
Pectoral, Triceps, Hombro
Est. 52 min
8 exercises
Machine Incline Chest Press
3 Sets x 8 Reps
Leverage Chest Press
3 Sets x 8 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Rope Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Day 16
Muslo
Est. 81 min
4 exercises
Step Machine
1 Set
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
