Rutine German Methode
Bulking
Intermediate
Dumbbell
Plan Details
The Rutine German Methode routine by kukodfirst is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
El método de entrenamiento alemán de volumen nació en la antigua Alemania Oriental y se popularizó en América a mediados de los 70 con Vince Gironda. El entrenador mundial Charles Poliquin adaptó el entrenamiento alemán a sus modernos métodos, pero independientemente de quien lo halla inventado, este método funciona muy bien para aquellos atletas que se encuentren estancados o simplemente deseen ganar masa muscular rápidamente.
Routine detail
Mon
Bicep, Back and Legs
Est. 86 min
11 exercises
Barbell Bicep Drag Curl
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Machine Inverted Row
3 Sets x 20 Reps
Cable Elevated Row
3 Sets x 10 Reps
Barbell Deep Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Tue
Chess & Triceps
Est. 77 min
10 exercises
Machine Fly
4 Sets x 12 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Bench Press
4 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Push-Up (Close Hand)
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Wed
Light Legs
Est. 37 min
6 exercises
Barbell Jefferson Squat
3 Sets x 8 Reps
Band Calf Raise
3 Sets x 8 Reps
Band Hamstring Stretch
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Rotational Step-Up
3 Sets x 8 Reps
Thu
Biceps, Triceps & Legs
Est. 92 min
12 exercises
Barbell Bicep Drag Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Band Calf Raise
4 Sets x 10 Reps
Dumbbell Seated Calf Raise
4 Sets x 10 Reps
Fri
Shoulders. back & forearms
Est. 75 min
10 exercises
Barbell Seated Front Raise
3 Sets x 10 Reps
Barbell Seated Press
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Handstand Push-Up
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Pull-Up
3 Sets x 4 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 12 Reps
