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Dic 2022
AUTOPLAYAUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Dic 2022 routine by Victorzabal is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Abs + Espalda + Triceps + Piscina
Est. 53 min
13 exercises
Treadmill Running
1 Set
V-Up
3 Sets x 10 Reps
Scissor Kick
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Pull-Up
2 Sets x 10 Reps
Cable Elevated Row
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Swimming
1 Set
Day 2
Pecho + Hombros + Biceps
Est. 57 min
12 exercises
Elliptical Training
1 Set
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Push-Up
2 Sets x 20 Reps
Smith Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Day 3
Abs + Piernas + Piscina
Est. 53 min
12 exercises
Walking
1 Set
Stability Ball Hand and Foot Exchange
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Smith Machine Squat
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 20 Reps
Band Hip Lift
3 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Swimming
1 Set
