Construção
Bulking
Advanced
Machine strength
Plan Details
The Construção routine by ricmenezess is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Divisão treino quatro dias da semana sendo 2 dias da semana para cardio e abdominais e prancha core descanso
Routine detail
Any
Workout 1
Est. 69 min
11 exercises
Barbell Romanian Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Vertical Row (Close Grip)
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Plank
3 Sets
Alternating Heel Touch
3 Sets x 8 Reps
Any
Workout 2
Est. 39 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Any
Workout 3
Est. 73 min
11 exercises
Barbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Posterior Lower Leg Stretch
3 Sets x 8 Reps
Any
Workout 4
Est. 59 min
9 exercises
Barbell Military Press
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
3 Sets x 8 Reps
Any
Workout 5
Est. 62 min
1 exercise
Rowing
1 Set
Any
Workout 6
Est. 62 min
1 exercise
Running
1 Set
