DichosoDeverte

Feb 10th 2017

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Pecho, Pierna y Espalda

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5 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Esta rutina es completa enfatizando en los pectorales son repeticiones cortas (En Promedio 8) a una velocidad mayoritariamente lentas

Pecho y Biceps 12 exercises, 1 hr 38 mins

Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Incline Fly	4x8 reps	rest: 60s
Dumbbell Pullover	4x8 reps	rest: 60s
Machine Fly	3x6 reps	rest: 60s
Leverage Incline Chest Press	4x8 reps	rest: 60s
Dip	4x8 reps	rest: 60s
Cable Cross-Over	4x8 reps	rest: 60s
Barbell Curl	4x8 reps	rest: 60s
Barbell Preacher Curl	4x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x8 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	4x8 reps	rest: 60s
Machine Inverted Row	4x8 reps	rest: 60s

Pierna 7 exercises, 52 mins

Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell Bent-Over Row (Palm in)	4x8 reps	rest: 60s
Machine Inverted Row	4x8 reps	rest: 60s
Barbell Bent-Over Row	3x6 reps	rest: 60s
Cable Shoulder Extension	4x8 reps	rest: 60s
Dumbbell Incline Bench Row	4x8 reps	rest: 60s
Cable Grip Lat Pulldown (Narrow Grip)	4x8 reps	rest: 60s

Espalda 12 exercises, 1 hr 38 mins

Hombro 9 exercises, 1 hr 15 mins

Dumbbell Lateral Raise	4x8 reps	rest: 60s
Barbell Shoulder Press	4x8 reps	rest: 60s
Handstand Push-Up	4x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x8 reps	rest: 60s
EZ Bar Curl	4x8 reps	rest: 60s
Dumbbell Incline Curl	4x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x8 reps	rest: 60s
Barbell Preacher Curl	4x8 reps	rest: 60s

Pierna 2 4 exercises, 33 mins

Pecho y Espalda 8 exercises, 1 hr 6 mins

Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Fly	4x8 reps	rest: 60s
Cable Cross-Over	4x8 reps	rest: 60s
Barbell Incline Bench Press	4x8 reps	rest: 60s
Machine Fly	4x8 reps	rest: 60s
Leverage Incline Chest Press	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Dumbbell Incline Bench Row	4x8 reps	rest: 60s