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Nasa_Rutina
Bulking
Beginner
Machine strength
Plan Details
The Nasa_Rutina routine is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Grudi i Ledja
Est. 58 min
8 exercises
Barbell Bench Press
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Tue
Noge, Stomak
Est. 56 min
9 exercises
Machine Leg Extension
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Wed
Ruke
Est. 53 min
8 exercises
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Drag Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Fri
Ramena i ledja
Est. 39 min
6 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Sat
Grudi i noge
Est. 44 min
7 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
