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Oct 18th 2022

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Rutina Hipertrofia

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5 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

ejercicios que emplean principios de biomecánica para permitir una rutina mucho más eficiente para la construcción de músculo. Llevar junto con una dieta adecuada alta en proteína.

Pull A 10 exercises, 1 hr 5 mins

Machine One-Arm Pulldown	3x8 reps	rest: 60s
EZ Bar Bent-Over Row (Reverse Grip)	3x8 reps	rest: 60s
Barbell Rack Pull	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Machine Seated Row	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Dumbbell Inner Bicep Curl	3x8 reps	rest: 60s
EZ Bar Curl (Reverse Grip)	3x8 reps	rest: 60s
Cable Behind the Back Wrist Curl	3x8 reps	rest: 60s

Push A 7 exercises, 58 mins

Dumbbell Bench Press	5x8 reps	rest: 60s
Smith Machine Shoulder Press	4x8 reps	rest: 60s
Dip	4x8 reps	rest: 60s
Machine Fly	4x8 reps	rest: 60s
Cable One-Arm Lateral Raise	4x8 reps	rest: 60s
Tricep Push-Up	4x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown	3x8 reps	rest: 60s

Legs A 8 exercises, 1 hr 3 mins

Machine Leg Extension	4x8 reps	rest: 60s
Barbell Squat	4x8 reps	rest: 60s
Hack Squat	4x8 reps	rest: 60s
Barbell Romanian Deadlift	4x8 reps	rest: 60s
Barbell Bulgarian Split Squat	4x8 reps	rest: 60s
Machine Seated Calf Raise	4x8 reps	rest: 60s
Decline Crunch	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s

Pull B 8 exercises, 1 hr 6 mins

Machine One-Arm Pulldown	5x8 reps	rest: 60s
EZ Bar Bent-Over Row (Reverse Grip)	4x8 reps	rest: 60s
T Bar Row	4x8 reps	rest: 60s
Machine Reverse Fly	4x8 reps	rest: 60s
Dumbbell Bicep Curl	4x8 reps	rest: 60s
Dumbbell Hammer Curl	4x8 reps	rest: 60s
EZ Bar Curl (Reverse Grip)	4x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s

Push B 9 exercises, 1 hr 16 mins

Dumbbell Incline Bench Press	5x8 reps	rest: 60s
Dumbbell Incline Fly	4x8 reps	rest: 60s
Smith Machine Shoulder Press	4x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x8 reps	rest: 60s
Cable One-Arm Lateral Raise	4x8 reps	rest: 60s
Dip	4x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x8 reps	rest: 60s
Cable Shoulder Extension	4x8 reps	rest: 60s
Push-Up	4x8 reps	rest: 60s

Pull B 9 exercises, 1 hr 15 mins

Barbell Deadlift	5x8 reps	rest: 60s
Hack Squat	4x8 reps	rest: 60s
Back Hyperextension	4x8 reps	rest: 60s
Barbell Bulgarian Split Squat	4x8 reps	rest: 60s
Machine Leg Extension	4x8 reps	rest: 60s
Machine Seated Calf Raise	4x8 reps	rest: 60s
Machine Seated Leg Curl	4x8 reps	rest: 60s
Hanging Leg Raise	4x8 reps	rest: 60s
Decline Crunch	4x8 reps	rest: 60s