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Hipertrofia Gerson Faganelli
Bulking
Intermediate
Machine strength
Plan Details
The Hipertrofia Gerson Faganelli routine by Deoclides is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Dorsais e Bíceps MMSS
Est. 79 min
9 exercises
Elliptical Training
1 Set
Machine Assisted Pull-Up
4 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 20 Reps
Machine Seated Row
3 Sets x 20 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Smith Machine Bent-Over Row
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 21 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 13 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Tue
Peito e Ombro MMSS
Est. 103 min
10 exercises
Machine Fly
5 Sets x 10 Reps
Cable Cross-Over
5 Sets x 12 Reps
Cable Cross-Over
5 Sets x 12 Reps
Dumbbell Seated Shoulder Press
5 Sets x 12 Reps
Dumbbell Fly
5 Sets x 12 Reps
Push-Up
4 Sets x 12 Reps
Barbell Front Raise
4 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
5 Sets x 15 Reps
Wed
Tríceps e Perna MMSS e MMII
Est. 123 min
13 exercises
Machine Assisted Dip
4 Sets x 12 Reps
EZ Bar Tricep Extension (Close Grip)
4 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
Single-Leg Bench Dip
3 Sets x 12 Reps
Smith Machine Squat
5 Sets x 10 Reps
Machine Leg Extension
4 Sets x 30 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Bodyweight Lunge
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Calf Press On Leg Press
5 Sets x 12 Reps
Machine Leg Press (Wide Stance)
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 10 Reps
