CICLO : FASE FUERZA
Bulking
Advanced
Machine strength
Plan Details
The CICLO : FASE FUERZA routine by oscarbest92 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Tue
St 1
Est. 88 min
12 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Squat
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Machine Calf Press
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Single-Leg Curl
4 Sets x 12 Reps
Wed
St 2
Est. 123 min
16 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Bench Dip
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Thu
St 3
Est. 89 min
13 exercises
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Single-Leg Calf Press
3 Sets x 15 Reps
Machine Single-Leg Curl
3 Sets x 15 Reps
Barbell Lunge
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Smith Machine Shoulder Press
3 Sets x 15 Reps
Cable Internal Rotation
3 Sets x 15 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Fri
St 4
Est. 108 min
16 exercises
Cable V Bar Pulldown
3 Sets x 15 Reps
Tricep Push-Up
3 Sets x 15 Reps
Machine Lat Pulldown
3 Sets x 15 Reps
Bench Push-Up
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Single-Leg Push-Up
4 Sets x 12 Reps
Barbell Cambered Row (Prone)
3 Sets x 15 Reps
Machine Dip
4 Sets x 12 Reps
Leverage Chest Press
3 Sets x 15 Reps
Dumbbell Rotational Row
3 Sets x 15 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 15 Reps
EZ Bar French Press
3 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell Incline Hammer Curl
3 Sets x 15 Reps
Dumbbell Decline Bench Press
3 Sets x 15 Reps
Sat
St 5
Est. 85 min
13 exercises
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Machine Single-Leg Curl
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Machine Calf Press
3 Sets x 15 Reps
Machine Deltoid Raise
3 Sets x 15 Reps
Dumbbell Walking Lunge
3 Sets x 15 Reps
Smith Machine Shoulder Press
3 Sets x 15 Reps
Machine Single-Leg Calf Press
3 Sets x 15 Reps
Dumbbell Rear Deltoid Row
3 Sets x 15 Reps
Any
cardio
Est. 63 min
2 exercises
Step Machine
1 Set
Elliptical Training
1 Set
