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Couch Adrian Rotine
AUTOPLAYAUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The Couch Adrian Rotine routine by miguelsan is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
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Routine detail
Mon
Tractores
Est. 52 min
5 exercises
Barbell Curl
4 Sets x 15 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
T Bar Prone Row
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Tue
Empujes
Est. 58 min
5 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Crunch
4 Sets x 15 Reps
Wed
Pierna
Est. 43 min
4 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Crunch
4 Sets x 15 Reps
Thu
(ESPALDA, CADENA POSTERIOR, BÍCEPS)
Est. 51 min
5 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 15 Reps
Fri
(PECHO, HOMBROS, TRICEPS, CUADRICEPS)
Est. 66 min
6 exercises
Dumbbell Lateral Raise
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Crunch
4 Sets x 15 Reps
