PT Ana Saloio
Bulking
Intermediate
Barbell
Plan Details
The PT Ana Saloio routine by PJMA is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Rotina de treina elaborada pela PT Ana Saloio do FitnessHut Olivais
Routine detail
Day 1
Dia 1
Est. 100 min
12 exercises
Elliptical Training
1 Set
Barbell Squat
3 Sets x 15 Reps
Barbell Deadlift
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Pull-Up
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Barbell Shoulder Press
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Running
1 Set
Crunch
3 Sets x 8 Reps
Day 2
Dia 2
Est. 100 min
12 exercises
Elliptical Training
1 Set
Barbell Squat
3 Sets x 15 Reps
Barbell Deadlift
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Pull-Up
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Barbell Shoulder Press
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Running
1 Set
Crunch
3 Sets x 8 Reps
Day 3
Dia 3
Est. 100 min
12 exercises
Elliptical Training
1 Set
Barbell Squat
3 Sets x 15 Reps
Barbell Deadlift
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Pull-Up
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Barbell Shoulder Press
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Running
1 Set
Crunch
3 Sets x 8 Reps
Day 4
Dia 4
Est. 100 min
12 exercises
Elliptical Training
1 Set
Barbell Squat
3 Sets x 15 Reps
Barbell Deadlift
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Pull-Up
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Barbell Shoulder Press
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Running
1 Set
Crunch
3 Sets x 8 Reps
