2017 - PRE VERANO
Bulking
Advanced
Barbell
Plan Details
The 2017 - PRE VERANO routine by A.Roca is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Preparando el verano...
Routine detail
Day 1
PECHO HOMBRO TRÃCEPS
Est. 70 min
10 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Day 2
PIERNA TRAPECIO ABS
Est. 74 min
10 exercises
Barbell Squat
4 Sets x 15 Reps
Barbell Lunge
3 Sets x 10 Reps
Barbell Step-Up
3 Sets x 10 Reps
Barbell Single-Leg Squat
3 Sets x 10 Reps
Barbell Standing Calf Raise
4 Sets x 15 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Behind the Back Shrug
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Day 3
ESPALDA BICEPS ANTEBRAZO
Est. 68 min
10 exercises
Chin-Up with Knee Raise
4 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Row
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Day 4
CARDIO ABS
Est. 76 min
5 exercises
Running
1 Set
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Bench Oblique Crunch
3 Sets x 10 Reps
Leg Pull-In
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
