Full Body
Bulking
Intermediate
Machine strength
Plan Details
The Full Body routine by Markera13 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 2
treino A
Est. 31 min
5 exercises
Barbell Incline Bench Press
2 Sets x 10 Reps
Barbell Squat
2 Sets x 10 Reps
Weighted Pull-Up
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
1 Set x 10 Reps
Cable Seated Row
1 Set x 10 Reps
Day 5
treino B
Est. 37 min
6 exercises
Weighted Tricep Dip
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Machine Leg Press
2 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Machine Shoulder Press
1 Set x 10 Reps
cable seated row long bar
1 Set x 10 Reps
Day 7
treino C
Est. 31 min
5 exercises
Dumbbell Bench Press
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Machine Single-Leg Press
2 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
1 Set x 10 Reps
Dumbbell Alternating Incline Curl
1 Set x 10 Reps
