Build Muscle Ario
Bulking
Intermediate
Machine strength
Plan Details
The Build Muscle Ario routine by ario20 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
The routine to create muscle in 12 weeks was designed to run for four days a week remembering that resting is important to be able to increase muscle. As you know all the volume routines are designed to work only 3 or 4 times a week due to the wear and tear of the muscles. The exercises that we will see are basic and we will work them with sufficient weight, but maintaining good technique and movement, you must choose a weight that lets you perform well the repetitions that the routine indicates to you. Indications This routine will have to do four times a week for 12 weeks, at the end of the routine you will have to see a big increase in your body mass. Recommendations for this routine Swallow protein shakes after training. (No protein, no muscles.) Remember that to increase weight, all the series you have to do with the weight you can. Sleep a minimum of 8 hours. Eat a minimum of 3 times a day. (breakfast is very important) Not having sex before training that day. (After going to the GYM you have what you want) Do not perform aerobic exercises. It is recommended to follow this routine We will begin to perform this routine with the exercises mentioned in the order established with the repetitions and indicated series. Training distribution Monday: Chest and Triceps Tuesday: Back and Biceps Thursday: Forearms and Shoulders Friday: Legs Repeat this routine for twelve weeks.
Routine detail
Day 1
Chest and triceps
Est. 52 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
2 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Bench Dip
3 Sets x 12 Reps
Dip
3 Sets x 8 Reps
Day 2
Back and Biceps
Est. 59 min
9 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Cable Upper Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Day 3
Forearm and Shoulders
Est. 50 min
7 exercises
Dumbbell Wrist Curl (Palms Up)
4 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Seated High Front Raise
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 12 Reps
Day 4
Legs
Est. 42 min
6 exercises
Machine Seated Calf Raise
4 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Day 5
Abdo, Glutes, Cardio
Est. 240 min
9 exercises
Treadmill Running
1 Set
Elliptical Training
1 Set
Walking
1 Set
Rowing
1 Set
Stationary Bike
1 Set
Machine Single-Leg Press
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
