RaulAyala2

Sep 25th 2022

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Mamadisimo By Rulo

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5 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Para un gym completo pero no tan completo ?, adaptado según la fisiología del deporte en tipo de trabajo región anatómica y tiempos nescecarios de descanso.

Espalda/Hombros 9 exercises, 1 hr 50 mins

Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 120s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 120s
Barbell Deadlift	4x10 reps	rest: 12s
Dumbbell Upright Row	4x10 reps	rest: 120s
Cable Seated Row	4x10 reps	rest: 120s
Cable Deltoid Raise	4x10 reps	rest: 120s
Dumbbell One-Arm Row	4x10 reps	rest: 120s
Dumbbell One-Arm Front Raise	4x10 reps	rest: 120s
Machine Reverse Lat Pulldown (Close Grip)	4x10 reps	rest: 120s

Pecho 8 exercises, 1 hr 45 mins

Bench Push-Up	4x12 reps	rest: 120s
Barbell Bench Press	4x10 reps	rest: 120s
Dumbbell Bench Press	4x10 reps	rest: 120s
Barbell Incline Bench Press	4x10 reps	rest: 120s
Dumbbell Incline Bench Press	4x10 reps	rest: 120s
Barbell Decline Bench Press	4x10 reps	rest: 120s
Dumbbell Decline Bench Press	4x10 reps	rest: 120s
Cable Straight Arm Crossover	4x10 reps	rest: 120s

Pierna 7 exercises, 1 hr 27 mins

Barbell Squat	4x10 reps	rest: 120s
Barbell Hip Thrust	4x10 reps	rest: 120s
Machine Leg Curl (Prone)	4x10 reps	rest: 120s
Machine Seated Calf Raise	4x10 reps	rest: 120s
Machine Hip Abduction	4x10 reps	rest: 120s
Machine Hip Adduction	4x10 reps	rest: 120s
Machine Calf Raise	4x10 reps	rest: 120s

Biceps/Triceps 11 exercises, 2 hrs 23 mins

Dumbbell Alternating Bicep Curl	4x10 reps	rest: 120s
Bench Dip	4x10 reps	rest: 120s
Dumbbell Alternating Hammer Curl	4x10 reps	rest: 120s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x10 reps	rest: 120s
Dumbbell Incline Curl	4x10 reps	rest: 120s
Dumbbell One-Arm Tricep Kickback	4x10 reps	rest: 120s
Dumbbell One-Arm Incline Curl	4x10 reps	rest: 120s
Cable Tricep Pushdown (V-Bar)	4x10 reps	rest: 120s
Dumbbell Alternating Preacher Curl	4x10 reps	rest: 120s
Tricep Push-Up	4x10 reps	rest: 120s
Dip	4x10 reps	rest: 120s

Pecho/Antebrazos 11 exercises, 2 hrs 18 mins

Machine Fly	4x10 reps	rest: 120s
Push-Up	4x10 reps	rest: 120s
Cable Lower Chest Raise	4x10 reps	rest: 120s
Elevated Push-Up	4x10 reps	rest: 120s
Leverage Incline Chest Press	4x10 reps	rest: 120s
Dumbbell Deep Push-Up	4x10 reps	rest: 120s
Dumbbell Incline Fly With A Twist	4x10 reps	rest: 120s
Barbell Wrist Curl (Posterior)	4x10 reps	rest: 120s
Barbell Kneeling Wrist Curl (Palms Down)	4x10 reps	rest: 120s
Barbell Preacher Curl (Overhand)	4x10 reps	rest: 120s
Dumbbell Wrist Curl (Neutral Grip)	4x10 reps	rest: 120s

Pierna 7 exercises, 1 hr 27 mins

Machine Leg Press	4x10 reps	rest: 120s
Machine Seated Calf Raise	4x10 reps	rest: 120s
Smith Machine Split Squat	4x10 reps	rest: 120s
Machine Leg Extension	4x10 reps	rest: 120s
Dumbbell Squat	4x10 reps	rest: 120s
Machine Hip Abduction	4x10 reps	rest: 120s
Machine Hip Adduction	4x10 reps	rest: 120s