Road to SHRED, PUMPING IRON LIKE A BOSS
Bulking
Beginner
Machine strength
Plan Details
The Road to SHRED, PUMPING IRON LIKE A BOSS routine by AfonsoMachado2 is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Workout Plan made by André from Aqui Treina-se GYM in Portugal. It's the second plan on a series of workouts focusing Hypertrophy. It's the Road to SHRED, PUMPING IRON LIKE A BOSS.
Routine detail
Mon
Pernas
Est. 95 min
10 exercises
Indoor Cycling
1 Set
Machine Leg Extension
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Hack Squat
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Decline Crunch
4 Sets x 10 Reps
Decline Bench Rotational Sit-Up
4 Sets x 10 Reps
Tue
Ombros
Est. 101 min
11 exercises
Indoor Cycling
1 Set
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Alternating Front Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Leverage Shoulder Press
4 Sets x 10 Reps
Crunch
4 Sets x 10 Reps
Leg Raise
4 Sets x 10 Reps
Decline Crunch
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Wed
Braços
Est. 107 min
11 exercises
Running
1 Set
Dip
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Thu
Costas
Est. 74 min
9 exercises
Running
1 Set
Pull-Up
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Rowing
1 Set
Fri
Peito
Est. 82 min
9 exercises
Indoor Cycling
1 Set
Running
1 Set
Push-Up
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Machine Incline Chest Press
4 Sets x 10 Reps
Decline Crunch
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
