adachi.rafael
Rafa 2014 ABCDE program
AUTOPLAY
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Rafa 2014 ABCDE program routine by adachi.rafael is a 7 day workout plan. It is a advanced level plan to achieve bulking fitness goals.
Plan Description
A CHEST B BACK C SHOULDER TRAPS D ARMS E LEGS REST REST...
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
A CHEST abs
Est time: 69 min
8 exercises
Barbell Decline Bench Press
Chest
Sets
6
Reps
11
Interval
00:00
Rest Time
01:00
Dumbbell Incline Bench Press
Chest
Sets
4
Reps
11
Interval
00:00
Rest Time
01:00
Dumbbell Bench Press
Chest
Sets
2
Reps
20
Interval
00:00
Rest Time
01:00
Dumbbell Incline Fly
Chest
Sets
3
Reps
11
Interval
00:00
Rest Time
00:00
Cable Lower Chest Raise
Chest
Sets
3
Reps
11
Interval
00:00
Rest Time
01:00
Cable Mid Chest Crossover
Chest
Sets
3
Reps
11
Interval
00:00
Rest Time
01:00
Dip
Triceps
Sets
5
Reps
12
Interval
00:00
Rest Time
01:00
Sit-Up
Abs
Sets
1
Reps
100
Interval
00:00
Rest Time
00:00
