Treino Punk 2x
Bulking
Advanced
Machine strength
Plan Details
The Treino Punk 2x routine by Alex bottega is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
BÃceps e TrÃceps
Est. 49 min
7 exercises
Dumbbell Alternating Incline Curl
4 Sets x 15 Reps
Bench Dip
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Day 2
Perna completo
Est. 46 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Day 3
Ombros
Est. 36 min
4 exercises
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Shrug
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Cable Front Raise
4 Sets x 15 Reps
Day 4
costas
Est. 58 min
6 exercises
Dumbbell One-Arm Row
1 Set
Pull-Up
4 Sets x 20 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Day 5
Peito
Est. 0 min
0 exercises
This day is empty
Day 6
crossFit
Est. 0 min
0 exercises
This day is empty
