Torso-Pierna Tirso
Bulking
Intermediate
Machine strength
Plan Details
The Torso-Pierna Tirso routine by tirsodl28 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine for full body. Legs and torso. It is for intermediates and advances beginners. Please rest between same muscle groupe days.
Routine detail
Tue
Pierna
Est. 70 min
7 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Wed
Torso
Est. 85 min
8 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 14 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Fri
Pierna
Est. 68 min
7 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Sun
Torso
Est. 81 min
8 exercises
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Any
Abdominales en el gym
Est. 16 min
3 exercises
Bench Weighted Decline Crunch
2 Sets x 12 Reps
Dumbbell Side Bend
2 Sets x 12 Reps
Parallel Bar Leg Raise
2 Sets x 12 Reps
Any
Abs en casa
Est. 13 min
3 exercises
Air Bike
2 Sets x 20 Reps
Leg Raise
2 Sets x 15 Reps
Sit-Up
2 Sets x 25 Reps
