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my workout plan
Bulking
Advanced
Machine strength
Plan Details
The my workout plan routine by miguelxina is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
mass gainer
Routine detail
Mon
Peito e Bicep
Est. 106 min
18 exercises
Rowing
1 Set
Machine Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable Dual Overhead Curl
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Cable Side Bend
3 Sets x 12 Reps
Wed
Costas e Ombro
Est. 85 min
15 exercises
Rowing
1 Set
Machine Lat Pulldown
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 12 Reps
Fri
Pernas e Tricep
Est. 80 min
16 exercises
Machine Leg Extension
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
World's Greatest Stretch
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
Barbell Calf Raise
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Cable High Pulley Tricep Extension
3 Sets x 12 Reps
Stability Ball Hip Thrust
3 Sets x 12 Reps
Decline Bench Cable Crunch
3 Sets x 12 Reps
Any
livre
Est. 126 min
12 exercises
Elliptical Training
1 Set
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Alternating Seated Curl
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Seated Calf Raise
3 Sets x 12 Reps
Running
1 Set
Decline Crunch
3 Sets x 12 Reps
