4 Semanas Junio/Julio
Bulking
Intermediate
Machine strength
Plan Details
The 4 Semanas Junio/Julio routine is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Pecho Biceps
Est. 49 min
8 exercises
Barbell Bench Press
4 Sets x 10,8,6,4 Reps
Barbell Incline Bench Press
4 Sets x 10,8,8,6 Reps
Cable Lower Chest Raise
4 Sets x 10,8,6,6 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 10,8,8 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10,8,6,4 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Tue
Pierna
Est. 47 min
7 exercises
Machine Leg Press
4 Sets x 8 Reps
Machine Single-Leg Extension
4 Sets x 10,10,8,6 Reps
Machine Seated Leg Curl
4 Sets x 10,8,8,6 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Thu
Espalda triceps
Est. 48 min
8 exercises
Pull-Up
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 10,8,6,4 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8,8,6 Reps
Machine Seated Row
3 Sets x 8,8,6 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dip
4 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10,8,8 Reps
Cable Shoulder Extension
3 Sets x 10,8,8 Reps
Fri
Hombro
Est. 42 min
6 exercises
Smith Machine Shoulder Press
4 Sets x 10,8,6,4 Reps
Dumbbell One-Arm Incline Lateral Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise (Side-Lying)
3 Sets x 8 Reps
Barbell Overhead Front Raise
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 12 Reps
