SÉANCE
Bulking
Intermediate
Dumbbell
Plan Details
The SÉANCE routine by louisw32 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Devient un monstre
Routine detail
Day 1
PEC BICEPS
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 8 Reps
Dumbbell Seated Alternating Hammer Curl
4 Sets x 20 Reps
Dumbbell Incline Curl
4 Sets x 20 Reps
Cable Reverse Curl
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 10 Reps
Day 2
DOS TRICEPS
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Weighted Pull-Up
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Day 3
JAMBES ÉPAULES
Est. 0 min
8 exercises
Machine Leg Press
4 Sets x 10 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Dumbbell Squat
4 Sets x 20 Reps
Dumbbell Deadlift
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 8 Reps
Day 4
FULL BRAS
Est. 0 min
7 exercises
Cable Reverse Curl
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Alternating Incline Curl
4 Sets x 20 Reps
Dumbbell Seated Alternating Hammer Curl
4 Sets x 20 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
