Rutina para verano
Bulking
Intermediate
Machine strength
Plan Details
The Rutina para verano routine by eminisma is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Pecho Triceps Abs
Est. 74 min
11 exercises
Dip
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Weighted Hanging Knee Raise
3 Sets x 12 Reps
Decline Bench Weighted Twist
3 Sets x 40 Reps
Bench Weighted Decline Crunch
3 Sets x 25 Reps
Tue
Espalda Biceps Abs
Est. 74 min
11 exercises
Pull-Up
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Elevated Row
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
EZ Bar Close Grip Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Cable Dual Overhead Curl
3 Sets x 12 Reps
Weighted Hanging Knee Raise
3 Sets x 12 Reps
Decline Bench Weighted Twist
3 Sets x 40 Reps
Bench Weighted Decline Crunch
3 Sets x 25 Reps
Wed
Piernas Hombros Antebrazos ABS
Est. 99 min
16 exercises
Machine Leg Press
3 Sets x 12 Reps
Machine Kneeling Leg Curl
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Dumbbell Cuban Press
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Barbell Rear Press
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 12 Reps
Weighted Hanging Knee Raise
3 Sets x 12 Reps
Decline Bench Weighted Twist
3 Sets x 40 Reps
Bench Weighted Decline Crunch
3 Sets x 25 Reps
Thu
Pecho Triceps Abs
Est. 79 min
12 exercises
Dip
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Weighted Hanging Knee Raise
3 Sets x 12 Reps
Decline Bench Weighted Twist
3 Sets x 40 Reps
Bench Weighted Decline Crunch
3 Sets x 25 Reps
Fri
Espalda Biceps Abs
Est. 85 min
13 exercises
Pull-Up
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Cable Dual Overhead Curl
3 Sets x 12 Reps
Cable One-Arm Row
3 Sets x 12 Reps
Weighted Hanging Knee Raise
3 Sets x 12 Reps
Decline Bench Weighted Twist
3 Sets x 40 Reps
Bench Weighted Decline Crunch
3 Sets x 25 Reps
Sat
Piernas Hombros Antebrazos Abs
Est. 75 min
12 exercises
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Machine Deltoid Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 12 Reps
Weighted Hanging Knee Raise
3 Sets x 12 Reps
Decline Bench Weighted Twist
3 Sets x 40 Reps
Bench Weighted Decline Crunch
3 Sets x 25 Reps
