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Wonder Woman Bulking
AUTOPLAYAUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Wonder Woman Bulking routine by Milos_el_Fuelte is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Rutina focalizada para el glúteo y hombros, orientada para mujeres. La estructura de la rutina es torso, pierna y full body
Routine detail
Day 1
Pierna-Gluteo
Est. 74 min
5 exercises
Barbell Hip Thrust
4 Sets x 10 Reps
Patada Glúteo Máquina
3 Sets x 10 Reps
Cable Leg Kickback
2 Sets x 14 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Sentadilla Búlgara Mancuerna Banco
3 Sets x 14 Reps
Day 2
Torso-Hombro
Est. 63 min
5 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 14 Reps
Barbell Bench Press
3 Sets x 10 Reps
Day 3
Pierna-Muslos
Est. 59 min
4 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Decline Crunch
4 Sets x 20 Reps
Day 4
Torso-Espalda
Est. 89 min
7 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Smith Machine Upright Row
3 Sets x 14 Reps
Machine Dip
3 Sets x 15 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 5
FullBody
Est. 74 min
6 exercises
Machine Seated Leg Curl
2 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Hack Calf Raise
3 Sets x 10 Reps
