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Volumen GorggysTM
Bulking
Intermediate
Dumbbell
Plan Details
The Volumen GorggysTM routine by glertxundi is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Dia 1 | Pecho + Abs
Est. 59 min
9 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Sit-Up
2 Sets x 25 Reps
Plank
3 Sets
Leg Raise
2 Sets x 20 Reps
Bench Crunch
2 Sets x 25 Reps
Scissor Kick
2 Sets x 40 Reps
Tue
Dia 2 | Espalda + Piernas
Est. 45 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Vertical Row (Reverse Grip)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Wed
Dia 3 | Pecho + Abs
Est. 59 min
9 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Sit-Up
2 Sets x 25 Reps
Plank
3 Sets
Leg Raise
2 Sets x 20 Reps
Bench Crunch
2 Sets x 25 Reps
Scissor Kick
2 Sets x 40 Reps
Thu
Dia 4 | Espalda + Piernas
Est. 45 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Vertical Row (Reverse Grip)
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Fri
Dia 5 | Biceps/Triceps
Est. 33 min
5 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Sat
Dia 6 | Hombros + Antebrazo
Est. 48 min
6 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Step Machine
1 Set
Sun
Dia 7 | Biceps/Triceps
Est. 33 min
5 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
