Rutina de crecimiento global
Bulking
Intermediate
Machine strength
Plan Details
The Rutina de crecimiento global routine by Eupho is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Rutina que está diseñada para combinar ejercicios continuos con el objetivo de ganar y definir masa muscular, así como obtener gran capacidad cardiopulmonar.
Routine detail
Day 1
Chest, Back and Core
Est. 71 min
11 exercises
Kettlebell Renegade Row
2 Sets x 50 Reps
Push-Up
2 Sets x 50 Reps
Machine Lat Pulldown
2 Sets x 8 Reps
Machine Fly
2 Sets x 8 Reps
Machine Seated Row
2 Sets x 10 Reps
Machine Bench Press
2 Sets x 10 Reps
Machine Lat Pulldown
2 Sets x 12 Reps
Barbell Incline Bench Press
2 Sets x 12 Reps
Pull-Up
2 Sets x 20 Reps
Decline Crunch
2 Sets x 40 Reps
Dumbbell Decline Bench Press
2 Sets x 20 Reps
Day 3
Biceps, Triceps, Forearm and Core
Est. 64 min
11 exercises
Dumbbell Alternating Hammer Curl
2 Sets x 40 Reps
Dumbbell One-Arm Tricep Extension
2 Sets x 15 Reps
Dumbbell Concentration Curl
2 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
2 Sets x 8 Reps
Barbell Preacher Curl
2 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 10 Reps
Dumbbell Incline Curl
2 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
2 Sets x 20 Reps
Weight Plate Russian Twist
2 Sets x 25 Reps
Weighted Tricep Dip
2 Sets x 20 Reps
Day 5
Shoulders, Legs and Core
Est. 60 min
11 exercises
Arm Circles
2 Sets x 30 Reps
Dumbbell Walking Lunge
2 Sets x 20 Reps
Dumbbell Front Raise
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Machine Shoulder Press
2 Sets x 10 Reps
Machine Leg Press
2 Sets x 10 Reps
Machine Deltoid Raise
2 Sets x 12 Reps
Machine Seated Leg Curl
2 Sets x 12 Reps
Leverage Shoulder Press
2 Sets x 20 Reps
Machine Ab Crunch
2 Sets x 50 Reps
Machine Hip Adduction
2 Sets x 20 Reps
Day 7
Cardio
Est. 213 min
2 exercises
Road Cycling
1 Set
Swimming
1 Set
