TREN SUPERIOR / TREN INFERIOR
Bulking
Advanced
None
Plan Details
The TREN SUPERIOR / TREN INFERIOR routine by serchsanch. is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
TORSO A (FUERZA,EMPUJE,TIRON)
Est. 53 min
7 exercises
Barbell Bench Press
3 Sets x 12,10,8 Reps
Cable Seated Row
4 Sets x 12,12,10,10 Reps
Barbell Landmine Kneeling One-Arm Press
3 Sets x 12,10,10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Cable High Pulley Tricep Extension
3 Sets x 12 Reps
Cable One-Arm Reverse Fly
3 Sets x 12 Reps
Day 2
PIERNA A (DOMINANTE, CUADRICEPS, CORE)
Est. 45 min
6 exercises
Barbell Squat
3 Sets x 12,10,8 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Barbell Calf Raise
3 Sets x 12 Reps
Cable Wood Chop
4 Sets x 12,12,12,0 Reps
Day 3
TORSO B (HIPERTROFIA INCLINADA + TIRONES)
Est. 54 min
7 exercises
Dumbbell Incline Bench Press
4 Sets x 12,12,12,0 Reps
Machine Fly
4 Sets x 12,12,12,0 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,12,12,0 Reps
Dumbbell Incline Hammer Curl
4 Sets x 12,12,12,0 Reps
Cable Lateral Raise
5 Sets x 12,10,8,6,0 Reps
Cable Incline Bicep Curl
4 Sets x 12,10,8,6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12,12,12,0 Reps
Day 4
PIERNA B (CADENA POSTERIOR Y ESTABILIDAD)
Est. 43 min
6 exercises
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
