4d Claudia Principiante Rutina
Bulking
Beginner
Barbell
Plan Details
The 4d Claudia Principiante Rutina routine by xxxenigmaxxx is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
sta rutina fue diseñado para principiantes de culturismo que quieren ganar músculo. Esta rutina Split 4 dÃa consiste en la formación pecho, hombros, espalda, brazos y piernas. El objetivo de esta rutina es para obtener la máxima cantidad de músculo mientras se mantiene la acumulación de grasa en el mÃnimo.
Routine detail
Mon
Chest and Triceps
Est. 43 min
6 exercises
Dip
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Machine Fly
3 Sets x 6 Reps
Wed
Back, Biceps, and Forearm
Est. 42 min
6 exercises
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Fri
Shoulders and Legs
Est. 48 min
7 exercises
Barbell Shrug
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Squat
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Sat
Abs
Est. 36 min
5 exercises
Hanging Leg Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Oblique Crunch
3 Sets x 16 Reps
Decline Crunch
3 Sets x 12 Reps
