BULKING PT. I
Bulking
Intermediate
Machine strength
Plan Details
The BULKING PT. I routine by rudriek is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Treino ABC a ser executado em 12 semanas. Respeitar ordem [A - B - descanso - C - A], iniciando a próxima semana com [B - C - descanso - A - B] seguida de [C - A - descanso - B - C ]. Nas últimas 4 semanas avaliar musculatura que precisa de maior atenção/volume, alterando a frequência deste para repeti-lo na segunda-feira & terça-feira. Exemplo: musculo fraco sendo peitoral (B), altera-se o programa para B - A - C - descanso - B (peito - pernas - dorsais - descanso - peito), observando alternar ao menos 01 dia entre treino superior/superior.
Routine detail
Day 1
PERNAS
Est. 0 min
11 exercises
Plank
3 Sets
Machine Hip Adduction
4 Sets x 15 Reps
Machine Hip Abduction
4 Sets x 15 Reps
Machine Single-Leg Extension
4 Sets x 15 Reps
Machine Single-Leg Curl
4 Sets x 15 Reps
Barbell Hip Thrust
4 Sets x 15 Reps
Barbell Squat
4 Sets x 15 Reps
Machine Leg Press
5 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Single-Leg Calf Raise
4 Sets x 15 Reps
Dragon Flag
3 Sets x 20 Reps
Day 2
PEITO/BRAÇOS
Est. 0 min
13 exercises
Plank
3 Sets
Dumbbell Incline Fly
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Mid Chest Crossover
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 12 Reps
Dumbbell Alternating Incline Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Barbell Tricep Extension
4 Sets x 12 Reps
Dumbbell Seated Tricep Press
4 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 20 Reps
Day 3
COSTAS/OMBROS
Est. 0 min
13 exercises
Plank
3 Sets
Back Hyperextension
12 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
12 Sets x 12 Reps
Cable V Bar Pulldown
12 Sets x 12 Reps
Barbell Bent-Over Row
12 Sets x 12 Reps
Machine Seated Row
12 Sets x 12 Reps
Dumbbell Rotational Row
12 Sets x 12 Reps
Cable Reverse Crossover
12 Sets x 12 Reps
Barbell Shoulder Press
12 Sets x 12 Reps
Dumbbell One-Arm Front Raise
12 Sets x 12 Reps
Dumbbell One-Arm Incline Lateral Raise
12 Sets x 12 Reps
Barbell Shrug
12 Sets x 12 Reps
Cable Wood Chop
3 Sets x 20 Reps
