12 semanas
Bulking
Intermediate
Barbell
Plan Details
The 12 semanas routine by ramonrgomes is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Treino de até abril
Routine detail
Day 1
Peito e costas
Est. 76 min
11 exercises
Barbell Bench Press
1 Set x 15 Reps
Barbell Bench Press
4 Sets x 10,8,6,4 Reps
Barbell Incline Bench Press
4 Sets x 10,8,6,4 Reps
Machine Assisted Dip
3 Sets x 15,10,8 Reps
Dumbbell Fly
3 Sets x 10,8,6 Reps
Machine Assisted Pull-Up
4 Sets x 10 Reps
Machine Assisted Chin-Up
4 Sets x 10 Reps
T Bar Row
4 Sets x 15,12,8,6 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Pullover and Press
3 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Day 2
Coxas e panturrilhas
Est. 66 min
9 exercises
Barbell Squat
3 Sets x 20 Reps
Barbell Squat
4 Sets x 10,8,6,4 Reps
Barbell Front Squat
4 Sets x 10,8,8,6 Reps
Smith Machine Squat
3 Sets x 10 Reps
Machine Calf Raise
4 Sets x 15,10,8,8 Reps
Machine Single-Leg Calf Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 20,10,8,6 Reps
Machine Single-Leg Curl
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Day 3
Ombros e braços
Est. 86 min
12 exercises
Barbell Push Press Behind the Neck
4 Sets x 10,8,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Cable Upright Row
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 15,10,8,6 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Barbell Curl
5 Sets x 15,10,8,6,4 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Day 4
Peito e costas
Est. 75 min
11 exercises
Barbell Bench Press
1 Set x 15 Reps
Barbell Bench Press
4 Sets x 10,8,6,4 Reps
Dumbbell Incline Bench Press
3 Sets x 10,8,6 Reps
Barbell Decline Bench Press
4 Sets x 10,8,6,4 Reps
Machine Seated Tricep Dip
3 Sets x 15,10,8 Reps
Barbell Decline Pullover
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
T Bar Row
4 Sets x 15,12,8,6 Reps
Machine Vertical Row (Reverse Grip)
4 Sets x 10 Reps
Machine Assisted Pull-Up (Hammer Grip)
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Day 5
Coxas e panturrilhas
Est. 64 min
9 exercises
Barbell Squat
4 Sets x 10,8,6,4 Reps
Barbell Squat
3 Sets x 20 Reps
Hack Squat
4 Sets x 10,8,8,6 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 20,10,8,6 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 15,10,8,6 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Day 6
Ombros e braços
Est. 85 min
12 exercises
Barbell Military Press
4 Sets x 10,8,8,6 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Preacher Curl
5 Sets x 15,10,8,6,4 Reps
Barbell Curl (Close Grip)
4 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15,10,8,6 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Weighted Bench Dip
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 10 Reps
