Mauro's All Around Body Transformation 2°
Bulking
Intermediate
Machine strength
Plan Details
The Mauro's All Around Body Transformation 2° routine by msferra is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest & Triceps
Est. 76 min
10 exercises
Cable Cross-Over
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Smith Machine Bench Press (Wide Grip)
3 Sets x 12 Reps
Leverage Decline Chest Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Tue
Body Pump & Biceps
Est. 92 min
5 exercises
Aerobics
1 Set
Barbell Curl
3 Sets x 12 Reps
Cable Dual Overhead Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
EZ Bar Close Grip Curl
3 Sets x 12 Reps
Wed
ABS & Cardio
Est. 74 min
11 exercises
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Cable Side Bend
3 Sets x 15 Reps
Cross Body Crunch
2 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Frog Sit-Up
3 Sets x 20 Reps
Lying Alternating Knee Raise
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 15 Reps
Side Bridge
3 Sets
Parallel Bar Hip Raise
3 Sets x 10 Reps
Parallel Bar Hip Flexion
3 Sets x 10 Reps
Running
1 Set
Thu
Shoulder, Back & Biceps
Est. 96 min
13 exercises
Barbell Shoulder Press
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 12 Reps
Cable Shrug
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Dumbbell Cuban Press
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Machine Back Extension
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 20 Reps
EZ Bar Close Grip Curl
3 Sets x 12 Reps
Cable Dual Overhead Curl
3 Sets x 12 Reps
Fri
Break or Chest & Triceps
Est. 45 min
6 exercises
Cable Cross-Over
3 Sets x 12 Reps
Smith Machine Bench Press (Wide Grip)
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Sat
Body Pump &/or Friday's programm
Est. 107 min
7 exercises
Aerobics
1 Set
Cable Cross-Over
3 Sets x 12 Reps
Smith Machine Bench Press (Wide Grip)
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
