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5 days
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The 5 days routine by TCRUZ19 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Para guapos
Routine detail
Mon
Torso
Est. 0 min
7 exercises
Barbell Bent-Over Row
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Tue
Pierna
Est. 0 min
7 exercises
Barbell Deadlift
3 Sets x 6 Reps
Smith Machine Squat
3 Sets x 6 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Wed
Empuje
Est. 0 min
7 exercises
Barbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 15 Reps
Dumbbell Seated Press (Palms In)
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Thu
Tirón
Est. 0 min
8 exercises
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Elevated Row
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Shoulder Circles
4 Sets x 8 Reps
Sat
Pierna
Est. 0 min
7 exercises
Barbell Front Squat
4 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Seated Leg Curl
2 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 18 Reps
