ricmenezess
Construção
Bulking
Advanced
Machine strength
Plan Details
The Construção routine by ricmenezess is a 6 day workout plan. It is a advanced level plan to achieve bulking fitness goals.
Plan Description
Divisão treino quatro dias da semana sendo 2 dias da semana para cardio e abdominais e prancha core...
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Workout 1
Est time: 69 min
11 exercises
Barbell Romanian Deadlift
Upper Legs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable Lat Pulldown (Wide Grip)
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable Seated Row
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Back Hyperextension
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Machine Assisted Pull-Up
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Machine Vertical Row (Close Grip)
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable Rope Lat Pulldown
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Machine Seated Calf Raise
Lower Legs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Machine Calf Raise
Lower Legs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Plank
Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Alternating Heel Touch
Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
