Ricardolode
5/3/1 Fitness10
Bulking
Advanced
Machine strength
Plan Details
The 5/3/1 Fitness10 routine by Ricardolode is a 6 day workout plan. It is a advanced level plan to achieve bulking fitness goals.
Plan Description
Rutina Push-Pull-Legs de frecuencia dos para torso y pierna. Objetivo hipertrofia y posible ganancia...
Mon
Tue
Wed
Thu
Fri
Sat
Push Banca y Fondos Pesado
Est time: 92 min
18 exercises
Barbell Bench Press
Chest
Sets
6
Reps
5,5,3,3,3,3
Interval
00:00
Rest Time
02:00
Weighted Tricep Dip
Triceps
Sets
3
Reps
3
Interval
00:00
Rest Time
02:00
Barbell Military Press
Shoulders
Sets
5
Reps
10
Interval
00:00
Rest Time
01:00
Machine Fly
Chest
Sets
3
Reps
12,10,8
Interval
00:00
Rest Time
00:45
Cable Cross-Over
Chest
Sets
3
Reps
20
Interval
00:00
Rest Time
00:45
Cable Front Raise
Shoulders
Sets
1
Reps
8
Interval
00:00
Rest Time
00:00
Cable Lateral Raise
Shoulders
Sets
1
Reps
8
Interval
00:00
Rest Time
00:45
Cable Front Raise
Shoulders
Sets
1
Reps
8
Interval
00:00
Rest Time
00:00
Cable Lateral Raise
Shoulders
Sets
1
Reps
8
Interval
00:00
Rest Time
00:45
Dumbbell Alternating Deltoid Raise
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
00:45
Barbell Tricep Extension (Supine)
Triceps
Sets
2
Reps
12
Interval
00:00
Rest Time
01:00
Cable Rope High Pulley Tricep Extension
Triceps
Sets
1
Reps
15
Interval
00:00
Rest Time
00:00
Cable Tricep Kickback
Triceps
Sets
1
Reps
20
Interval
00:00
Rest Time
00:45
Cable Rope High Pulley Tricep Extension
Triceps
Sets
1
Reps
15
Interval
00:00
Rest Time
00:00
Cable Tricep Kickback
Triceps
Sets
1
Reps
20
Interval
00:00
Rest Time
00:45
Cable Rope High Pulley Tricep Extension
Triceps
Sets
1
Reps
15
Interval
00:00
Rest Time
00:00
Cable Tricep Kickback
Triceps
Sets
1
Reps
20
Interval
00:00
Rest Time
00:45
Plank
Abs
Sets
3
Reps
1
Interval
00:00
Rest Time
00:45
