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Mi plan Rutinas
Bulking
Intermediate
Machine strength
Plan Details
The Mi plan Rutinas routine by DiegoLeonelSanchez is a 10 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Lunes: Pecho y biceps Martes: Abdomal Miercoles: Espalda y Triceps Jueves: Abdominal Viernes: Pierna y Hombro
Routine detail
Mon
Pecho
Est. 87 min
11 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Decline Bench Press
4 Sets x 12 Reps
Cable One-Arm Incline Fly (Stability Ball)
4 Sets x 12 Reps
Cable Incline Fly
4 Sets x 12 Reps
Cable Flat Bench Fly
4 Sets x 12 Reps
Cable Rope Pullover (Supine)
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Upper Chest Crossover
4 Sets x 12 Reps
Machine Bench Press
4 Sets x 12 Reps
Mon
Biceps
Est. 47 min
6 exercises
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Dumbbell Alternating Incline Curl
4 Sets x 12 Reps
Cable Bicep Curl (Supine)
4 Sets x 12 Reps
Cable Dual Overhead Curl
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Tue
Abdominal(sixPack)
Est. 86 min
13 exercises
Plank
4 Sets
Leg Raise
4 Sets x 12 Reps
Reverse Crunch
4 Sets x 12 Reps
Crunch with Hands Overhead
4 Sets x 12 Reps
Leg Pull-In
4 Sets x 12 Reps
Decline Reverse Crunch
4 Sets x 12 Reps
Bench Weighted Decline Crunch
4 Sets x 12 Reps
Sit-Up
4 Sets x 12 Reps
Bench Crunch
4 Sets x 12 Reps
Seated Bench Leg Pull-In
4 Sets x 12 Reps
Hanging Pike
4 Sets x 12 Reps
Hanging Knee Raise
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Tue
Basicos
Est. 28 min
4 exercises
Dip
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Push-Up
4 Sets x 12 Reps
Tricep Push-Up
4 Sets x 12 Reps
Wed
Espalda
Est. 69 min
9 exercises
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Rope Seated Row
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Cable Incline Pulldown (Supine)
4 Sets x 12 Reps
Cable One-Arm Lat Pulldown
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
EZ Bar Bent-Over Row (Reverse Grip)
4 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Wed
Triceps
Est. 60 min
8 exercises
Bench Dip
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Dumbbell Press (Close Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 12 Reps
Cable Lying Tricep Extension
4 Sets x 12 Reps
Cable Tricep Extension (Kneeling)
4 Sets x 12 Reps
Thu
Abdominal(Oblicuos)
Est. 97 min
14 exercises
Weight Plate Russian Twist
4 Sets x 12 Reps
Bench Rotational Crunch
4 Sets x 12 Reps
Dumbbell Side Bend
4 Sets x 12 Reps
Cable Side Bend
4 Sets x 12 Reps
Cable Reverse Wood Chop
4 Sets x 12 Reps
Oblique Crunch
4 Sets x 12 Reps
Air Bike
4 Sets x 12 Reps
Alternating Heel Touch
4 Sets x 12 Reps
Side Bridge
4 Sets
Rotational Crunch
4 Sets x 12 Reps
Scissor Kick
4 Sets x 12 Reps
Side Jacknife
4 Sets x 12 Reps
Bench Oblique Crunch
4 Sets x 12 Reps
Stability Ball Pull-In
4 Sets x 12 Reps
Thu
Basicos
Est. 28 min
4 exercises
Weighted Tricep Dip
4 Sets x 12 Reps
Push-Up (Close Hand)
4 Sets x 12 Reps
Push-Up
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Fri
Hombro
Est. 93 min
12 exercises
Barbell Front Raise
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Cable Incline Pulldown (Supine)
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Alternating Lateral Raise
4 Sets x 12 Reps
Dumbbell One-Arm Incline Lateral Raise
4 Sets x 12 Reps
Cable Shoulder Press
4 Sets x 12 Reps
Cable Upright Row (Supine)
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Weight Plate Front Raise
4 Sets x 12 Reps
Fri
Pierna
Est. 60 min
8 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Single-Leg Press
4 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 12 Reps
