2- Media Intensidade 3 Semanas
Bulking
Intermediate
Dumbbell
Plan Details
The 2- Media Intensidade 3 Semanas routine by FelipeSantinho is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Falha Concentrica
Routine detail
Mon
Peito e Biceps
Est. 42 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Tue
Abdominais e Aerobico
Est. 54 min
7 exercises
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Decline Bench Rotational Sit-Up
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Plank
3 Sets
Side Plank
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Elliptical Training
1 Set
Wed
Costas, Triceps e Antebraco
Est. 29 min
5 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Thu
Abdominais e Aerobico
Est. 54 min
7 exercises
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Decline Bench Rotational Sit-Up
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Plank
3 Sets
Side Plank
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Elliptical Training
1 Set
Fri
Ombro, Coxa e Panturrilha
Est. 29 min
5 exercises
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Shoulder Abduction
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Cadeira Flexora
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Sat
Abdominais e Aerobico
Est. 54 min
7 exercises
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Decline Bench Rotational Sit-Up
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Plank
3 Sets
Side Plank
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Elliptical Training
1 Set
