Titan Warrior’s Workout
Bulking
Advanced
None
Plan Details
The Titan Warrior’s Workout routine by ANDREA_GYM is a 10 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
?? Titan Warrior’s Workout ?? Un programma d’allenamento ciclico da 10 giorni ON e 4 OFF, pensato per chi vuole dominare il ferro come un vero guerriero. Ogni giornata ha un focus principale (gambe, petto, schiena, braccia, full body), con multifrequenza e intensità variabile per massimizzare crescita muscolare, forza e resistenza. ? Obiettivo: costruire massa muscolare, aumentare forza e resistenza, per forgiare un fisico potente e funzionale
Routine detail
Day 1
gambe
Est. 194 min
10 exercises
Indoor Cycling
1 Set
Machine Leg Extension
4 Sets x 8 Reps
Smith Machine Squat
4 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Seated Leg Curl
5 Sets x 15,15,15,15,10 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Seated One-Arm Wrist Curl
3 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Stationary Bike
1 Set
Day 2
petto
Est. 133 min
10 exercises
Dip
3 Sets x 6 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Decline Fly
4 Sets x 12,10,10,12 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Push-Up
3 Sets x 25,20,20 Reps
Barbell Tricep Press (Supine)
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 15 Reps
Barbell Snatch Shrug
4 Sets x 15 Reps
Boat Pose
3 Sets x 1 Reps
Walking
1 Set
Day 3
schiena
Est. 144 min
11 exercises
Weighted Pull-Up
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8,8,8,10 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 10,8,8 Reps
T Bar Prone Row
3 Sets x 8 Reps
Barbell Rack Pull
4 Sets x 12,10,8,8 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Reverse Fly
4 Sets x 12 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Dragon Flag
3 Sets x 5 Reps
Walking
1 Set
Day 4
braccia
Est. 145 min
10 exercises
Bodyweight Bicep Curl su TRX
3 Sets x 20 Reps
EZ Bar Curl
3 Sets x 8,6,6 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 25 Reps
Sit-Up
3 Sets x 100 Reps
Running
1 Set
Day 5
gambe
Est. 147 min
10 exercises
Indoor Cycling
1 Set
Single-Leg Donkey Calf Raise
2 Sets x 25 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Sissy Squat
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 25,30,35 Reps
Box Jumps
3 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 15 Reps
Crunch
3 Sets x 100 Reps
Day 6
petto
Est. 135 min
10 exercises
Push-Up (Close Hand)
3 Sets x 30,25,25 Reps
Barbell Bench Press
5 Sets x 12,8,6,6,6 Reps
Machine Fly
3 Sets x 8 Reps
Machine Incline Chest Press
4 Sets x 8,8,6,6 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Dumbbell Prone Incline Shrug
3 Sets x 12 Reps
Trap Bar Shrugs
4 Sets x 12,12,8,8 Reps
Parallel Bar Leg Raise
3 Sets x 20 Reps
Step Machine
1 Set
Day 7
shiena
Est. 138 min
11 exercises
Chin-Up (Close Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 6 Reps
Leverage Machine High Row
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12,8,8,8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Decline Bench Rotational Sit-Up
3 Sets x 30 Reps
Treadmill Running
1 Set
Day 8
gambe
Est. 192 min
10 exercises
Indoor Cycling
1 Set
Machine Kneeling Leg Curl
4 Sets x 12 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Hack Squat
4 Sets x 10,10,8,8 Reps
Machine Leg Press
3 Sets x 8 Reps
Hack Squat (Reverse Position)
3 Sets x 15 Reps
Dumbbell Step-Up
4 Sets x 15 Reps
Cable Rope Face Pull
2 Sets x 15 Reps
Barbell Reverse Wrist Curl
4 Sets x 6 Reps
Stationary Bike
1 Set
Day 9
braccia
Est. 132 min
10 exercises
Tricep Push-Up
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 6 Reps
Cable Wrist Curl
4 Sets x 30 Reps
SIT-UP appeso a testa in giù
3 Sets x 15 Reps
Jump Rope
1 Set
Day 12
10)full body corpo libero
Est. 99 min
7 exercises
muscle up
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Gorilla Chin-Up with Crunch
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Elevated Push-Up
3 Sets x 8 Reps
Handstand Push-Up
3 Sets x 8 Reps
Running
1 Set
