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Wendler + MYO-Reps
Bulking
Intermediate
Dumbbell
Plan Details
The Wendler + MYO-Reps routine by iguti89 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Pecho
Est. 45 min
7 exercises
Barbell Bench Press
3 Sets x 5 Reps
Pull-Up
1 Set
Barbell Military Press
1 Set x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Decline Tricep Extension
3 Sets x 12 Reps
Day 2
Peso Muerto
Est. 44 min
7 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Squat
1 Set x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Kneeling Leg Curl
3 Sets x 15 Reps
Dumbbell Alternating Incline Curl
2 Sets x 15 Reps
Barbell Standing Calf Raise
1 Set x 20 Reps
Day 3
Hombro
Est. 41 min
7 exercises
Barbell Military Press
3 Sets x 5 Reps
Pull-Up
1 Set
Barbell Decline Bench Press
1 Set x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
1 Set x 15 Reps
Day 4
Piernas
Est. 46 min
7 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Barbell Curl
1 Set x 12 Reps
Barbell Single-Leg Squat
3 Sets x 15 Reps
Machine Kneeling Leg Curl
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 15 Reps
Barbell Standing Calf Raise
1 Set x 20 Reps
