2014 - Bulking Março
Bulking
Intermediate
Machine strength
Plan Details
The 2014 - Bulking Março routine by leoripani is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Back
Est. 62 min
8 exercises
Barbell Bench Press
3 Sets x 12,10,8 Reps
Barbell Decline Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Incline Bench Press
3 Sets x 12,10,8 Reps
Cable Mid Chest Crossover
3 Sets x 12,10,8 Reps
Barbell Deadlift
3 Sets x 12,10,8 Reps
Pull-Up
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Row
3 Sets x 12,10,8 Reps
Cable Seated Row
3 Sets x 12,10,8 Reps
Tue
Upper and Lower Legs
Est. 62 min
7 exercises
Barbell Squat
3 Sets x 12,10,8 Reps
Single-Leg Hack Squat
3 Sets x 12,10,8 Reps
Machine Leg Curl (Prone)
3 Sets x 12,10,8 Reps
Machine Single-Leg Extension
3 Sets x 12,10,8 Reps
Machine Single-Leg Calf Press
3 Sets x 12,10,8 Reps
Machine Seated Calf Raise
3 Sets x 12,10,8 Reps
Calf Stretch with Rope
3 Sets x 15 Reps
Wed
Abs
Est. 34 min
4 exercises
Air Bike
3 Sets x 15 Reps
Toe Touches
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Thu
Biceps and Triceps
Est. 54 min
7 exercises
Dumbbell One-Arm Hammer Curl (Prone)
3 Sets x 12,10,8 Reps
Dumbbell Zottman Curl
3 Sets x 12,10,8 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 12,10,8 Reps
Dip
3 Sets x 12,10,8 Reps
Dumbbell Alternating Kickback
3 Sets x 12,10,8 Reps
Barbell Seated Tricep Extension
3 Sets x 12,10,8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12,10,8 Reps
Fri
Shoulders and Abs
Est. 69 min
9 exercises
Dumbbell Arnold Press
3 Sets x 12,10,8 Reps
Barbell Military Press (Seated)
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12,10,8 Reps
Barbell Behind the Back Shrug
3 Sets x 12,10,8 Reps
Toe Touches
3 Sets x 12,10,8 Reps
Parallel Bar Hip Raise
3 Sets x 12,10,8 Reps
Decline Oblique Crunch
3 Sets x 12,10,8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12,10,8 Reps
Weight Plate Russian Twist
3 Sets x 12,10,8 Reps
Sat
Chest, Back, Legs and Shoulders
Est. 52 min
8 exercises
Cable Seated Row
3 Sets x 10,8,6 Reps
Barbell Bench Press
3 Sets x 10,8,6 Reps
Dumbbell Incline Bench Press
3 Sets x 10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10,8,6 Reps
Barbell Squat
3 Sets x 10,8,6 Reps
Barbell Standing Calf Raise
3 Sets x 10,8,6 Reps
Dumbbell Seated Arnold Press
3 Sets x 10,8,6 Reps
Dumbbell High Curl
3 Sets x 10,8,6 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
