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Massa Muscular
Bulking
Beginner
Machine strength
Plan Details
The Massa Muscular routine by goncaloaapereira is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 2
Peitos Triceps
Est. 120 min
10 exercises
Smith Machine Incline Bench Press
4 Sets x 12 Reps
Smith Machine Bench Press
4 Sets x 12 Reps
Smith Machine Decline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Lying Tricep Extension
4 Sets x 12 Reps
Sit-Up
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Indoor Cycling
1 Set
Day 4
Costas e Biceps
Est. 58 min
7 exercises
Cable Rear Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Crunch
4 Sets x 12 Reps
Leg Raise
4 Sets x 12 Reps
Day 6
Pernas e Ombros
Est. 65 min
9 exercises
Machine Leg Press
3 Sets x 4 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Crunch
4 Sets x 12 Reps
Leg Raise
4 Sets x 12 Reps
Day 7
Livre
Est. 94 min
7 exercises
Treadmill Running
1 Set
Parallel Bar Leg Raise
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Cable Crunch Kneeling Rotation
4 Sets x 12 Reps
Barbell Kneeling Squat
4 Sets x 12 Reps
Dumbbell Seated Wrist Curl
4 Sets x 12 Reps
Dumbbell Seated Wrist Curl (Palms Down)
4 Sets x 12 Reps
