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Inicial
Bulking
Intermediate
Body
Plan Details
The Inicial routine by joaohenriqueriboli is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Vai expulsar pedra na força, BIRL
Routine detail
Mon
Amaciando Bife
12 exercises
Walking
1 Set
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Bird Dog
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Deadlift to Bicep Curl
3 Sets x 8 Reps
Walking
1 Set
Tue
Agarra Muque
9 exercises
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Plank
3 Sets
Wed
Ain meu Coraçaum
11 exercises
Aerobics
1 Set
Elliptical Training
1 Set
Indoor Cycling
1 Set
Jump Rope
1 Set
Rowing
1 Set
Treadmill Running
1 Set
Posterior Lower Leg Stretch
3 Sets x 8 Reps
Bridge
3 Sets
Cable Hip Abduction
3 Sets x 8 Reps
Barbell Kneeling Squat
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Thu
SasQuat
10 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Leg Swing
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Hang Clean Below the Knees
3 Sets x 8 Reps
Bridge
3 Sets
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Barbell Kneeling Squat
3 Sets x 8 Reps
Fri
Ab's n' Shoulders
12 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Table Pose
3 Sets x 8 Reps
Z Pose
3 Sets
Leg Pull-In
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Plank
3 Sets
Cobra
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Kneeling Crunch
3 Sets x 8 Reps
