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3 days Hipertrofia
Bulking
Intermediate
None
Plan Details
The 3 days Hipertrofia routine by HardChirox is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
3 days for bulking
Routine detail
Day 1
Tren superior
Est. 0 min
8 exercises
Jumping Jacks
3 Sets x 10 Reps
Running
1 Set
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Push-Up
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Tricep Kickback
3 Sets x 12 Reps
Day 2
New workout
Est. 0 min
0 exercises
This day is empty
Day 3
Tren Inferior
Est. 0 min
9 exercises
Jump Squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 15 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Stability Ball Wall Squat
3 Sets x 12 Reps
Posterior Lower Leg Stretch
3 Sets x 8 Reps
Cross-Leg Side Stretch (Supine)
3 Sets x 8 Reps
Wide Leg Stretch
3 Sets
Day 4
New workout
Est. 0 min
0 exercises
This day is empty
Day 5
Core
Est. 0 min
10 exercises
Dynamic Chest Stretch
2 Sets x 8 Reps
Toe Touch Stretch
2 Sets x 8 Reps
Upward Stretch
2 Sets x 8 Reps
Plank
4 Sets
Decline Crunch
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Mountain Climber
3 Sets x 20 Reps
Burpee
3 Sets x 12 Reps
Cable One-Arm Seated Row
3 Sets x 12 Reps
Cobra
3 Sets
