ramonrgomes
12 semanas
AUTOPLAY
AUDIO TIP
Bulking
Intermediate
Barbell
Plan Details
The 12 semanas routine by ramonrgomes is a 6 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.
Plan Description
Treino de até abril...
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Peito e costas
Est time: 76 min
11 exercises
Barbell Bench Press
Chest
Sets
1
Reps
15
Interval
00:00
Rest Time
01:00
Barbell Bench Press
Chest
Sets
4
Reps
10,8,6,4
Interval
00:00
Rest Time
01:00
Barbell Incline Bench Press
Chest
Sets
4
Reps
10,8,6,4
Interval
00:00
Rest Time
01:00
Dumbbell Fly
Chest
Sets
3
Reps
10,8,6
Interval
00:00
Rest Time
01:00
Machine Assisted Dip
Triceps
Sets
3
Reps
15,10,8
Interval
00:00
Rest Time
01:00
Barbell Pullover and Press
Chest
Sets
3
Reps
15
Interval
00:00
Rest Time
01:00
Machine Assisted Pull-Up
Back
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Machine Assisted Chin-Up
Back
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
T Bar Row
Back
Sets
4
Reps
15,12,8,6
Interval
00:00
Rest Time
01:00
Barbell Bent-Over Row
Back
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Machine Seated Calf Raise
Lower Legs
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
