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Dividida
Bulking
Intermediate
Dumbbell
Plan Details
The Dividida routine by iguti89 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Pecho Espalda
Est. 51 min
7 exercises
Barbell Decline Bench Press
1 Set
Barbell Decline Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Pull-Up
1 Set x 40 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 15 Reps
Day 2
Hombros Brazos
Est. 47 min
9 exercises
Barbell Military Press
1 Set
Barbell Military Press
3 Sets x 10 Reps
Barbell Curl
1 Set
Barbell Curl
2 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
1 Set x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
1 Set x 15 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Dumbbell Decline Tricep Extension
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 15 Reps
Day 3
Piernas
Est. 51 min
9 exercises
Barbell Squat
1 Set
Barbell Squat
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Machine Kneeling Leg Curl
1 Set x 15 Reps
Machine Leg Extension
1 Set x 15 Reps
Pull-Up
1 Set
Barbell Standing Calf Raise
1 Set
Push-Up
1 Set
Day 4
Fullbody
Est. 50 min
8 exercises
Barbell Deadlift
3 Sets x 5 Reps
Pull-Up
1 Set x 40 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Dumbbell Hammer Curl
1 Set
Barbell Bench Press (Close Grip)
1 Set x 12 Reps
Dumbbell One-Arm Lateral Raise
1 Set x 12 Reps
