Dr.Strange in the multi-frequency of madness
Bulking
Advanced
Machine strength
Plan Details
The Dr.Strange in the multi-frequency of madness routine by alessandrolupo.es is a 9 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Nine days full body multi-frequency. Push and pull horizontal and vertical in different days; three sessions of legs and two for arms.
Routine detail
Any
Tricipiti - Bicipiti - Polpacci - Addome
Est. 67 min
10 exercises
Seated Bench Leg Pull-In
2 Sets
Cable Rope Hammer Curl
4 Sets x 6 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 6 Reps
Dumbbell Seated One-Arm Tricep Extension
6 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell One-Arm Bicep Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Any
Bicipiti femorali - Glutei - Quadricipiti
Est. 56 min
7 exercises
Barbell Deep Squat
2 Sets x 12 Reps
Machine Single-Leg Curl
2 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Single-Leg Extension
6 Sets x 8 Reps
Machine Single-Leg Press
6 Sets x 8 Reps
Squat smith machine narrow stance
3 Sets x 10 Reps
Any
Bicipiti - Tricipiti - Polpacci - Addome
Est. 67 min
9 exercises
Decline Crunch
2 Sets
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
6 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Machine Dip
3 Sets x 10 Reps
Machine Seated Single-Leg Calf Raise
6 Sets x 12 Reps
Cable Bicep Curl
2 Sets x 15 Reps
Cable Reverse Curl
2 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Any
Petto - Dorso - Trapezio medio/inferiore
Est. 66 min
9 exercises
Cable Rope Face Pull
2 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Leverage Decline Chest Press
4 Sets x 6 Reps
Cable Cross-Over
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Any
Spalle - Trapezio superiore - Gran dorsale
Est. 57 min
9 exercises
Machine Assisted Pull-Up
2 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Smith Machine Shoulder Press
1 Set x 12 Reps
Smith Machine Shoulder Press
3 Sets
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Weighted Pull-Up
2 Sets
Machine Shoulder Press
2 Sets x 12 Reps
Any
Legs light for finishes
Est. 59 min
7 exercises
Machine Hip Adduction
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Single-Leg Extension
7 Sets x 10 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Machine Single-Leg Calf Press
4 Sets x 15 Reps
Machine Leg Press (Wide Stance)
1 Set x 15 Reps
Any
Gran dorsale - Spalle - Trapezio superiore
Est. 66 min
8 exercises
Dumbbell Upright Row
3 Sets x 12 Reps
Gironda Sternum Pull-Up
5 Sets x 6 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 15 Reps
Any
Dorso - Trapezio medio/inferiore - Petto
Est. 64 min
9 exercises
Machine Bench Press
2 Sets x 12 Reps
Leverage Machine Iso Row
4 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Bent Bar Seated Cable Row
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell Prone Incline Shrug
3 Sets x 12 Reps
Any
Quadricipiti - Bicipiti femorali - Glutei
Est. 66 min
8 exercises
Back Hyperextension
2 Sets x 15 Reps
Machine Leg Press
4 Sets x 6 Reps
Barbell Squat
4 Sets x 8 Reps
Hip thrust machine
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
