Especialización Hombro 1-4
Bulking
Intermediate
Dumbbell
Plan Details
The Especialización Hombro 1-4 routine by gorkafi is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Hombro conjugado trapecio
Est. 57 min
6 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Cable Upright Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
1 Set x 100 Reps
Barbell Shrug
5 Sets x 5 Reps
Day 2
Pierna y brazo
Est. 56 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Rack pull
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Day 3
Trapecio conjugado hombro
Est. 65 min
7 exercises
Cable Shrug
4 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable Shrug (Supine)
3 Sets x 8 Reps
Dumbbell One-Arm Bent-Over Reverse Fly
1 Set x 100 Reps
Barbell Military Press
5 Sets x 5 Reps
Crunch
3 Sets x 8 Reps
Day 4
Pecho y espalda
Est. 51 min
7 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
