Marcos
Bulking
Intermediate
Machine strength
Plan Details
The Marcos routine by atopeconmicipote is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
MEspalda biceps 1
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Chin-Up (Close Grip)
4 Sets x 10 Reps
Cable One-Arm High Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Tue
M pecho biceps
Est. 0 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Push-Up
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 10 Reps
Bench Dip
4 Sets x 10 Reps
Wed
MEspalda biceps 2
Est. 0 min
9 exercises
Pull-Up
3 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Barbell Bent-Over Row
2 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
2 Sets x 10 Reps
Dumbbell Incline Bench Row
4 Sets x 10 Reps
Cable One-Arm High Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Thu
M hombro abs
Est. 0 min
9 exercises
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Cable Internal Rotation
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 8 Reps
Sun
M SUPERSERIES BRAZO
Est. 0 min
0 exercises
This day is empty
