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TORSO - PIERNA
Bulking
Intermediate
Dumbbell
Plan Details
The TORSO - PIERNA routine by mafia.wachos is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
UPPER STRENGTH
Est. 36 min
4 exercises
Barbell Bench Press
1 Set
Cable Lat Pulldown (Wide Grip)
5 Sets x 4 Reps
T Bar Row
1 Set
Barbell Shoulder Press
4 Sets x 6 Reps
Tue
LEGS HIPER
Est. 50 min
7 exercises
Machine Leg Press
1 Set
Barbell Lunge
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Thu
UPPER HIPER
Est. 68 min
10 exercises
Pull-Up
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Push-Up
2 Sets x 20 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 15 Reps
Dip
2 Sets x 12 Reps
Dumbbell Seated Tricep Press
1 Set
Dumbbell Incline Curl
4 Sets x 12 Reps
Fri
LEGS STRENGTH
Est. 43 min
5 exercises
Barbell Squat
1 Set
Barbell Stiff-Leg Deadlift
2 Sets x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 4 Reps
Barbell Glute Bridge
3 Sets x 4 Reps
Machine Calf Raise
4 Sets x 8 Reps
Sat
OPTIONAL DAY
Est. 58 min
8 exercises
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Bench Dip
4 Sets x 20 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
Dumbbell Incline Tricep Extension
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 6 Reps
