SJHC - Reforco Muscular 6
Bulking
Advanced
Machine strength
Plan Details
The SJHC - Reforco Muscular 6 routine by zeluis is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest & Abs
Est. 52 min
10 exercises
Dumbbell Incline Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Fly
3 Sets x 12,10,8 Reps
Barbell Bench Press
3 Sets x 12,10,8 Reps
Machine Fly
3 Sets x 12,10,8 Reps
Barbell Decline Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Stability Ball V-Up
3 Sets x 15 Reps
Air Bike
3 Sets x 15 Reps
Weighted Crunch
3 Sets x 15 Reps
Wed
Legs
Est. 27 min
7 exercises
Jump Squat
1 Set x 15 Reps
Bodyweight Lunge
1 Set x 15 Reps
Barbell Squat
3 Sets x 12,10,8 Reps
Machine Single-Leg Press
3 Sets x 12,10,8 Reps
Hack Squat (Reverse Position)
3 Sets x 12,10,8 Reps
Machine Leg Curl (Prone)
3 Sets x 12,10,8 Reps
Machine Seated Calf Raise
3 Sets x 12,10,8 Reps
Thu
Back & Triceps and Abs
Est. 40 min
10 exercises
Pull-Up
3 Sets x 12,10,8 Reps
Machine Seated Row
3 Sets x 12,10,8 Reps
Leverage Machine High Row
3 Sets x 12,10,8 Reps
Cable Seated Row
3 Sets x 12,10,8 Reps
T Bar Row
3 Sets x 12,10,8 Reps
Cable Shoulder Extension
3 Sets x 12,10,8 Reps
EZ Bar Tricep Extension
3 Sets x 12,10,8 Reps
Weighted Tricep Dip
3 Sets x 12,10,8 Reps
Plank
3 Sets
Lateral Plank
3 Sets
Fri
Shoulders & Biceps
Est. 28 min
7 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12,10,8 Reps
Dumbbell Lateral Raise
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12,10,8 Reps
Barbell Upright Row
3 Sets x 12,10,8 Reps
Barbell Curl
3 Sets x 12,10,8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12,10,8 Reps
Dumbbell Concentration Curl
3 Sets x 12,10,8 Reps
