Mamadisimo By Rulo
Bulking
Advanced
Machine strength
Plan Details
The Mamadisimo By Rulo routine by RaulAyala2 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
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.
Routine detail
Mon
Espalda/Hombros
Est. 110 min
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Dumbbell Upright Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Deltoid Raise
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Tue
Pecho
Est. 106 min
8 exercises
Bench Push-Up
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Cable Straight Arm Crossover
4 Sets x 10 Reps
Wed
Pierna
Est. 88 min
7 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Thu
Biceps/Triceps
Est. 144 min
11 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Bench Dip
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Dumbbell One-Arm Incline Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Dumbbell Alternating Preacher Curl
4 Sets x 10 Reps
Tricep Push-Up
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Fri
Pecho/Antebrazos
Est. 138 min
11 exercises
Machine Fly
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Elevated Push-Up
4 Sets x 10 Reps
Leverage Incline Chest Press
4 Sets x 10 Reps
Dumbbell Deep Push-Up
4 Sets x 10 Reps
Dumbbell Incline Fly With A Twist
4 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 10 Reps
Barbell Preacher Curl (Overhand)
4 Sets x 10 Reps
Dumbbell Wrist Curl (Neutral Grip)
4 Sets x 10 Reps
Sat
Pierna
Est. 88 min
7 exercises
Machine Leg Press
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Smith Machine Split Squat
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Dumbbell Squat
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
