Julio 2019 Ganancia
Bulking
Advanced
Machine strength
Plan Details
The Julio 2019 Ganancia routine by 4lexisgarci4 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
pierna abs
Est. 79 min
8 exercises
Barbell Deep Squat
4 Sets x 12 Reps
Barbell Squat
4 Sets x 7 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Single-Leg Curl
5 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 17 Reps
Hack Squat (Reverse Position)
3 Sets x 12 Reps
Barbell Standing Calf Raise
5 Sets x 20 Reps
Tue
back
Est. 61 min
5 exercises
Barbell Bent-Over Row
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 16 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Treadmill Running
1 Set
Wed
PECHO abs
Est. 72 min
6 exercises
Treadmill Running
1 Set
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
5 Sets x 15 Reps
Barbell Bench Press
4 Sets x 12 Reps
Machine Assisted Dip
4 Sets x 10 Reps
Treadmill Running
1 Set
Thu
hombro triceps
Est. 129 min
12 exercises
Treadmill Running
1 Set
Dumbbell Alternating Deltoid Raise
3 Sets x 15 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
7 Sets x 15 Reps
Barbell Upright Row
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 25 Reps
Dumbbell Decline Tricep Extension
5 Sets x 12 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Dip
4 Sets x 15 Reps
Treadmill Running
1 Set
Fri
pierna abs connpeso
Est. 79 min
8 exercises
Treadmill Running
1 Set
Machine Leg Curl (Prone)
5 Sets x 15 Reps
Machine Kneeling Leg Curl
5 Sets x 12 Reps
Dumbbell Plie Squat
4 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 20 Reps
Barbell Squat
3 Sets x 15 Reps
Sat
espalda biceps
Est. 107 min
9 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 20 Reps
Cable Rope Seated Crossover Row
5 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 15 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Treadmill Running
1 Set
