Hipertrofia. Weider F2

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3 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Sergio Bulking Routine For Begginers and Intermediate. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms, core and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Personally, eating and sleeping good, I won 0'5 kg each week.
At home, with dumbbells and barbell.

Tuesday
Monday
Thursday
Friday

(A) Pecho, hombro, tríceps y abdomen 9 exercises, 1 hr 18 mins

Barbell Bench Press	5x8 reps	rest: 60s
Push-Up	4x15 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Tricep Push-Up	4x20 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Crunch	3x30 reps	rest: 60s
Alternating Floor Leg Raise	3x25 reps	rest: 60s
Plank	3x8 reps	rest: 60s

(B) Piernas, espalda y bíceps 9 exercises, 1 hr 9 mins

Barbell Squat	5x8 reps	rest: 60s
Dumbbell Walking Lunge	4x10 reps	rest: 60s
Dumbbell Calf Raise	3x8 reps	rest: 60s
Barbell Bent-Over Row	5x8 reps	rest: 60s
Barbell Shrug	4x10 reps	rest: 60s
Barbell Curl	2x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 60s
Weighted Crunch	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s

(A) Pecho, hombros, tríceps y abdomen 9 exercises, 1 hr 13 mins

Barbell Bench Press	4x10 reps	rest: 60s
Dumbbell Bench Press (Palms in)	4x8 reps	rest: 60s
Dumbbell Hammer Shoulder Press	4x10 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 60s
Tricep Push-Up	4x20 reps	rest: 60s
EZ Bar French Press	3x10 reps	rest: 60s
Hanging Leg Raise	3x20 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Weight Plate Russian Twist	3x10 reps	rest: 60s

(B) Piernas, espalda y bíceps 6 exercises, 52 mins

Barbell Deadlift	5x5 reps	rest: 60s
Barbell Seated Calf Raise	4x15 reps	rest: 60s
Pull-Up	5x10 reps	rest: 60s
Barbell Bent-Over Row	4x8 reps	rest: 60s
Barbell Curl	4x8 reps	rest: 60s
Dumbbell Bicep Curl	3x10 reps	rest: 60s