Allenamento Duro
Bulking
Intermediate
Machine strength
Plan Details
The Allenamento Duro routine by Tonylook is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Questo Allenamento è creato e personalizzato da me, è consigliato per chi vuole mettere massa e forza
Routine detail
Mon
Chest
Est. 40 min
6 exercises
Dumbbell Bench Press
4 Sets x 8,8,6,6 Reps
Dumbbell Incline Bench Press
4 Sets x 8,8,6,6 Reps
Cable Incline Fly
3 Sets x 10 Reps
Dumbbell Decline Press
4 Sets x 8,8,6,6 Reps
Machine Fly
3 Sets x 10 Reps
Dips Petto
1 Set
Wed
Leg
Est. 90 min
19 exercises
Barbell Squat
1 Set x 12 Reps
Machine Leg Extension
1 Set x 25 Reps
Barbell Squat
1 Set x 12 Reps
Machine Leg Extension
1 Set x 25 Reps
Barbell Squat
1 Set x 12 Reps
Machine Leg Extension
1 Set x 25 Reps
Barbell Squat
1 Set x 12 Reps
Machine Leg Extension
1 Set x 25 Reps
Machine Leg Extension
3 Sets x 24 Reps
Machine Single-Leg Press
1 Set x 12 Reps
Machine Leg Press
1 Set x 25 Reps
Machine Single-Leg Press
1 Set x 12 Reps
Machine Leg Press
1 Set x 25 Reps
Machine Single-Leg Press
1 Set x 12 Reps
Machine Leg Press
1 Set x 25 Reps
Machine Single-Leg Press
1 Set x 12 Reps
Machine Leg Press
1 Set x 25 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 10 Reps
Machine Single-Leg Curl
4 Sets x 12 Reps
Thu
Back, Abs
Est. 74 min
15 exercises
Cable Seated Row
3 Sets x 8 Reps
Cable Seated Row
1 Set x 24 Reps
Barbell Row
4 Sets x 8 Reps
Barbell Bent-Over Row
1 Set x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
1 Set x 8 Reps
Barbell Bent-Over Row
1 Set x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
1 Set x 8 Reps
Barbell Bent-Over Row
1 Set x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
1 Set x 8 Reps
Barbell Bent-Over Row
1 Set x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
1 Set x 8 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 8,8,6,6 Reps
Pulley Alto
3 Sets x 15 Reps
Decline Crunch
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Sat
Arm
Est. 54 min
8 exercises
Barbell Curl
4 Sets x 8 Reps
Dumbbell Alternating Incline Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Weighted Bench Dip
4 Sets
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
