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AB - Rutina de Volumen v4
Bulking
Intermediate
Machine strength
Plan Details
The AB - Rutina de Volumen v4 routine by ale_1 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest and Triceps
Est. 73 min
12 exercises
Barbell Bench Press
4 Sets x 8 Reps
Elevated Push-Up
4 Sets x 8 Reps
Leverage Incline Chest Press
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Day 2
Back and Biceps
Est. 73 min
12 exercises
Barbell Deadlift
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Rope Seated Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 12 Reps
Dumbbell Preacher Hammer Curl
3 Sets x 8 Reps
Day 3
Legs and Shoulders
Est. 93 min
17 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Press (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Rocket Jump
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
