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MESOCICLO C
AUTOPLAYAUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The MESOCICLO C routine by ricardcolom is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
1 piernas
Est. 44 min
7 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Barbell Bulgarian Split Squat
2 Sets x 12 Reps
Machine Leg Extension
1 Set x 15 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Day 2
2 pechito
Est. 44 min
8 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Bench Press
2 Sets x 12 Reps
Dumbbell Incline Bench Press
2 Sets x 15 Reps
Barbell Front Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Day 3
3 espalda biceps
Est. 44 min
8 exercises
Cable One-Arm Seated Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Incline Bench Row
2 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Deltoid Raise
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Alternating Preacher Curl
2 Sets x 12 Reps
Dumbbell Alternating Seated Curl
2 Sets x 8 Reps
Day 4
4 patas
Est. 48 min
7 exercises
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Bench Squat
3 Sets x 12 Reps
Machine Leg Extension
2 Sets x 15 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Day 5
5 pechote
Est. 58 min
9 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
