del 20 Julio
Bulking
Advanced
Machine strength
Plan Details
The del 20 Julio routine by oefb is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
1 pecho bÃceps trÃceps
Est. 52 min
8 exercises
Smith Machine Incline Bench Press
4 Sets x 8 Reps
Machine Fly
3 Sets x 12 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Machine Dip
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
wheel extension
6 Sets x 15 Reps
Tue
1 piernas
Est. 50 min
6 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Press (Wide Stance)
4 Sets x 8 Reps
Calf Press On Leg Press
6 Sets x 20 Reps
Barbell Standing Calf Raise
6 Sets x 20 Reps
wheel extension
4 Sets x 8 Reps
Wed
espalda hombros
Est. 48 min
7 exercises
Cable Lat Pulldown (Wide Grip)
6 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Cable Elevated Row
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
wheel extension
6 Sets x 15 Reps
Thu
2 pecho bÃceps trÃceps
Est. 54 min
8 exercises
Barbell Curl
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
wheel extension
6 Sets x 15 Reps
Fri
2 piernas
Est. 50 min
6 exercises
Barbell Deep Squat
6 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Barbell Standing Calf Raise
6 Sets x 20 Reps
wheel extension
6 Sets x 15 Reps
