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Volumen x 7 días
AUTOPLAY
Bulking
Advanced
Machine strength
Plan Details
The Volumen x 7 días routine by yenniffer is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Rutina para desarrollar volumen muscular.
Routine detail
Day 1
Cuádriceps - Pantorrillas
Est. 0 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 8 Reps
Elliptical Training
3 Sets
Day 2
Pecho - Bíceps - Antebrazos
Est. 0 min
12 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Push-Up (Close Hand)
3 Sets x 10 Reps
Dumbbell Decline Press (Stability Ball)
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Incline Spider Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Seated Wrist Curl
3 Sets x 10 Reps
Indoor Cycling
12 Sets
Day 3
Cuádriceps - Femorales - Glúteos
Est. 0 min
10 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Dumbbell Reverse Lunge
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Elliptical Training
1 Set
Day 4
Hombro - Espalda
Est. 0 min
10 exercises
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Seated Row
4 Sets x 10 Reps
Machine Assisted Pull-Up
4 Sets x 8 Reps
Indoor Cycling
1 Set
Day 5
Glúteos - Femorales
Est. 0 min
8 exercises
Barbell Hip Thrust
3 Sets x 3 Reps
Barbell Romanian Deadlift
3 Sets x 3 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Kettlebell Sumo High Pull
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Stability Ball Hamstring Curl to Bridge
3 Sets x 12 Reps
Day 6
Triceps - Core - Propiocepción
Est. 0 min
10 exercises
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Machine Dip
4 Sets x 10 Reps
Machine Assisted Dip
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 16 Reps
Stability Ball Dumbbell Sit-Up
3 Sets x 8 Reps
Stability Ball Roman Twist
3 Sets x 8 Reps
Indoor Cycling
1 Set
Day 7
New Workout
Est. 0 min
0 exercises
This day is empty
