Hipertrofia. Weider F2
Bulking
Intermediate
Body
Plan Details
The Hipertrofia. Weider F2 routine by que.vos.fodan is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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.
Routine detail
Mon
(A) Pecho, hombro, tríceps y abdomen
Est. 78 min
9 exercises
Barbell Bench Press
5 Sets x 8 Reps
Push-Up
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Tricep Push-Up
4 Sets x 20 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Crunch
3 Sets x 30 Reps
Alternating Floor Leg Raise
3 Sets x 25 Reps
Plank
3 Sets
Tue
(B) Piernas, espalda y bíceps
Est. 70 min
9 exercises
Barbell Squat
5 Sets x 8 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Barbell Shrug
4 Sets x 10 Reps
Barbell Curl
2 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Weighted Crunch
3 Sets x 8 Reps
Plank
3 Sets
Thu
(A) Pecho, hombros, tríceps y abdomen
Est. 73 min
9 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press (Palms in)
4 Sets x 8 Reps
Dumbbell Hammer Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Tricep Push-Up
4 Sets x 20 Reps
EZ Bar French Press
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 10 Reps
Fri
(B) Piernas, espalda y bíceps
Est. 53 min
6 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Seated Calf Raise
4 Sets x 15 Reps
Pull-Up
5 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
