Omar Acosta
Bulking
Beginner
Machine strength
Plan Details
The Omar Acosta routine by alanmmh is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Espalda-Tricep
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Cable Tricep Kickback
3 Sets x 15 Reps
Day 2
Hombro-Antebrazo
Est. 0 min
7 exercises
Machine Shoulder Press
4 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Cable Reverse Fly
3 Sets x 15 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 15 Reps
Cable Reverse Curl
3 Sets x 15 Reps
Cable Reverse Curl
3 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 20 Reps
Day 3
Pierna
Est. 0 min
7 exercises
Dumbbell Lunge
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Calf Press
3 Sets x 15 Reps
Day 4
Pecho-Bicep
Est. 0 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Machine Fly
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Day 5
Abs-Cardio
Est. 0 min
6 exercises
Machine Ab Crunch
3 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 20 Reps
Plank
4 Sets
Treadmill Running
1 Set
Indoor Cycling
4 Sets
Elliptical Training
1 Set
