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Macrociclo 10 de octubre
Bulking
Beginner
Barbell
Plan Details
The Macrociclo 10 de octubre routine by DianisTorres is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Hombro Pectoral Biceps
Est. 47 min
7 exercises
Dumbbell Shoulder Press
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Tue
Pierna posterior
Est. 22 min
4 exercises
Barbell Snatch Deadlift
4 Sets x 10 Reps
Split Jump
4 Sets x 10 Reps
Hip Adduction
4 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 10 Reps
Wed
Espalda Triceps
Est. 39 min
6 exercises
Machine Assisted Pull-Up
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Thu
Pierna anterior
Est. 24 min
4 exercises
Smith Machine Squat
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Barbell Deep Squat
4 Sets x 10 Reps
