Piramide 15,12,10,8,6 - 6,8,10,12,15 reps
Bulking
Intermediate
Body
Plan Details
The Piramide 15,12,10,8,6 - 6,8,10,12,15 reps routine by Eduardomdn is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
treino a, b , c , a reps 15,12,10,8,6 - 6,8,10,12,15 numa semana faz 15 reps p 3 series de cada exerc c 45seg descanso. Na semana seguinte 12 e assim sucessivamente... begin doing 15 rep one week decressing each week until 6 reps and increasing weight, the turn back from 6 until 15 reps try to maintain weight or decreasing.
Routine detail
Mon
A peito bicep
Est. 120 min
15 exercises
Barbell Incline Bench Press
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Barbell Bench Press
3 Sets x 15 Reps
Barbell Decline Bench Press
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 6 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 6 Reps
EZ Bar Curl
3 Sets x 6 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Gorilla Chin-Up with Crunch
3 Sets x 20 Reps
Alternating Heel Touch
3 Sets x 50 Reps
Leg Raise
3 Sets x 40 Reps
Leg Pull-In
3 Sets x 40 Reps
Hanging Leg Raise
3 Sets x 30 Reps
Wed
B costas tricep
Est. 136 min
19 exercises
Cable V Bar Pulldown
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dual Cable Triceps Extension
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Tricep Press (Supine)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Crunch
3 Sets x 60 Reps
Stability Ball Crunch
3 Sets x 50 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Leg Raise
3 Sets x 40 Reps
Scissor Kick
3 Sets x 30 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 6 Reps
Dumbbell Upright Row
3 Sets x 6 Reps
Smith Machine Upright Row
3 Sets x 6 Reps
Dumbbell Shoulder Shrug
3 Sets x 6 Reps
Thu
C pernas ombros
Est. 130 min
20 exercises
Barbell Squat
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Dumbbell Alternating Front Raise
3 Sets x 6 Reps
Cable Reverse Fly
3 Sets x 6 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 6 Reps
Cable Internal Rotation
3 Sets x 6 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 6 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 6 Reps
Toe Touches
3 Sets x 20 Reps
Air Bike
3 Sets x 50 Reps
Seated Bench Leg Pull-In
3 Sets x 40 Reps
Reverse Crunch
3 Sets x 30 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 6 Reps
Fri
A peito bicep
Est. 107 min
15 exercises
Dumbbell Bench Press
3 Sets
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 6 Reps
Machine Fly
3 Sets x 6 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Cable Squat Curl
3 Sets x 6 Reps
Gorilla Chin-Up with Crunch
3 Sets x 20 Reps
Alternating Heel Touch
3 Sets x 50 Reps
Leg Raise
3 Sets x 40 Reps
Leg Pull-In
3 Sets x 40 Reps
Hanging Leg Raise
3 Sets x 30 Reps
Cable Upper Chest Crossover
3 Sets x 6 Reps
Any
fisio ombro
Est. 39 min
6 exercises
Dumbbell One-Arm Incline Lateral Raise
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Band Lateral Raise
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 6 Reps
