Rutina Kari
Bulking
Beginner
Machine strength
Plan Details
The Rutina Kari routine by joe1k97 is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Rutina inicial para trabajar 4 días a la semana. Debe adaptarse luego de 6-8 semanas. Las series con descanso de 30 segundos son calentamiento. Las series con descanso de 120 segundos tienen que ser con pesos altos.
Routine detail
Day 1
Tren superior
Est. 67 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 6,5,3 Reps
Machine Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Lateral Raise
3 Sets x 12,10,8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6,5,3 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12,10,8 Reps
Cable Shoulder Extension
3 Sets x 6,5,3 Reps
Cable Shoulder Extension
3 Sets x 12,10,8 Reps
Leverage Machine Iso Row
3 Sets x 6,5,3 Reps
Leverage Machine Iso Row
2 Sets x 12,10 Reps
Day 2
Tren inferior
Est. 60 min
8 exercises
Barbell Squat
3 Sets x 6,5,3 Reps
Barbell Squat
3 Sets x 12,10,9 Reps
Machine Leg Extension
2 Sets x 12,10 Reps
Machine Seated Leg Curl
3 Sets x 12,10,8 Reps
Barbell Romanian Deadlift
2 Sets x 12,10 Reps
Machine Calf Raise
3 Sets x 6,5,3 Reps
Machine Calf Raise
2 Sets x 15,12 Reps
Machine Seated Calf Raise
2 Sets x 12,10 Reps
Day 3
Tren superior 2
Est. 57 min
7 exercises
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 6,5,3 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,10,8 Reps
Dumbbell Incline Curl
2 Sets x 15,12 Reps
Dumbbell Incline Bench Press
3 Sets x 6,5,3 Reps
Dumbbell Incline Bench Press
3 Sets x 12,10,8 Reps
Cable Shoulder Extension
3 Sets x 15,12,10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12,10,8 Reps
Day 4
Tren inferior 2
Est. 64 min
8 exercises
Barbell Squat
3 Sets x 6,5,3 Reps
Hack Squat
3 Sets x 12,10,8 Reps
Machine Seated Leg Curl
3 Sets x 12,10,8 Reps
Machine Leg Extension
2 Sets x 15,12 Reps
Barbell Hip Thrust
3 Sets x 12,10,8 Reps
Machine Calf Raise
3 Sets x 6,5,3 Reps
Machine Calf Raise
2 Sets x 15,12 Reps
Machine Seated Calf Raise
2 Sets x 15,12 Reps
