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Rutina Hipertrofia
AUDIO TIP
General
Advanced
Machine strength
Plan Details
The Rutina Hipertrofia routine by joseap is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
ejercicios que emplean principios de biomecánica para permitir una rutina mucho más eficiente para la construcción de músculo. Llevar junto con una dieta adecuada alta en proteína.
Routine detail
Mon
Pull A
Est. 65 min
10 exercises
Machine One-Arm Pulldown
3 Sets x 8 Reps
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Inner Bicep Curl
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Cable Behind the Back Wrist Curl
3 Sets x 8 Reps
Tue
Push A
Est. 58 min
7 exercises
Dumbbell Bench Press
5 Sets x 8 Reps
Smith Machine Shoulder Press
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Cable One-Arm Lateral Raise
4 Sets x 8 Reps
Tricep Push-Up
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Wed
Legs A
Est. 63 min
8 exercises
Machine Leg Extension
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Barbell Bulgarian Split Squat
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Thu
Pull B
Est. 66 min
8 exercises
Machine One-Arm Pulldown
5 Sets x 8 Reps
EZ Bar Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Fri
Push B
Est. 76 min
9 exercises
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Smith Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Cable One-Arm Lateral Raise
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Push-Up
4 Sets x 8 Reps
Sat
Pull B
Est. 75 min
9 exercises
Barbell Deadlift
5 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Barbell Bulgarian Split Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Decline Crunch
4 Sets x 8 Reps
