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Entrenamiento Chenny
Bulking
Intermediate
None
Plan Details
The Entrenamiento Chenny routine is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Push, pull, legs split
Routine detail
Day 1
Push
Est. 52 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Day 2
Pull
Est. 59 min
9 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Day 3
Legs
Est. 55 min
6 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Day 4
Push
Est. 73 min
8 exercises
Dumbbell Alternating Press
4 Sets x 10 Reps
Cable One-Arm Lateral Raise
6 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Cable Upright Row
4 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
6 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Day 5
Pull
Est. 93 min
8 exercises
Pull-Up
4 Sets x 80 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
6 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Barbell Drag Curl
3 Sets x 8 Reps
Day 6
Legs
Est. 55 min
6 exercises
Machine Leg Press
4 Sets x 8 Reps
Dumbbell Lunge
6 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Calf Raise
5 Sets x 8 Reps
