Pecho, Pierna y Espalda
Bulking
Advanced
Machine strength
Plan Details
The Pecho, Pierna y Espalda routine by DichosoDeverte is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Esta rutina es completa enfatizando en los pectorales son repeticiones cortas (En Promedio 8) a una velocidad mayoritariamente lentas
Routine detail
Mon
Pecho y Biceps
Est. 99 min
12 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Machine Fly
3 Sets x 6 Reps
Leverage Incline Chest Press
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 8 Reps
Machine Inverted Row
4 Sets x 8 Reps
Tue
Pierna
Est. 52 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Bent-Over Row (Palm in)
4 Sets x 8 Reps
Machine Inverted Row
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell Incline Bench Row
4 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 8 Reps
Wed
Espalda
Est. 99 min
12 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Dumbbell Hamstring Curl
4 Sets x 8 Reps
Machine Kneeling Leg Curl
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Hack Calf Raise
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Thu
Hombro
Est. 75 min
9 exercises
Dumbbell Lateral Raise
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Handstand Push-Up
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Fri
Pierna 2
Est. 33 min
4 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Sat
Pecho y Espalda
Est. 67 min
8 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Leverage Incline Chest Press
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Incline Bench Row
4 Sets x 8 Reps
