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hipertrofia 3 dias x semana
Bulking
Intermediate
Machine strength
Plan Details
The hipertrofia 3 dias x semana routine by mafia.wachos is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Tren Superior
Est. 53 min
7 exercises
Pull-Up
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Day 2
Full Body
Est. 63 min
8 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 5 Reps
Dumbbell Bench Press
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Plank
3 Sets
Day 3
Tren inferior
Est. 51 min
7 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
3 Sets x 15 Reps
Dumbbell Squat
4 Sets x 12 Reps
Machine Leg Curl (Prone)
1 Set
Calf Press On Leg Press
4 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Sit-Up
3 Sets x 12 Reps
