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TABLA GYM
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The TABLA GYM routine by antoniopaleronevado is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Power and Hypertrophy Adaptive Training
Routine detail
Day 1
Torso Fuerza
Est. 0 min
9 exercises
Barbell Bench Press
4 Sets x 5 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Barbell Decline Bench Press (Wide Grip)
3 Sets x 8 Reps
Barbell Row
3 Sets x 5 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 2
Pierna Fuerza
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 6 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Single-Leg Calf Press
3 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Day 3
Espalda, posterior, biceps
Est. 0 min
11 exercises
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Face Pull
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Day 4
Pierna hipertrofia
Est. 0 min
7 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Hack Squat
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Step-Up
2 Sets x 12 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Day 5
Pecho, hombro, tríceps
Est. 0 min
10 exercises
Barbell Bench Press (Wide Grip)
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 16 Reps
Dumbbell Front Raise
2 Sets x 16 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
