gennaio 2022 - richiamo forza
Bulking
Intermediate
Barbell
Plan Details
The gennaio 2022 - richiamo forza routine by halixx is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Richiamo di forza con piramidali doppi 3 settimane di carico + 1 scarico (eliminare 1 serie nei superset)
Routine detail
Day 1
chest-shoulder-biceps-abs
15 exercises
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 10 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Alternating Incline Curl
1 Set x 5 Reps
Dumbbell Alternating Incline Curl
1 Set x 10 Reps
Dumbbell Alternating Incline Curl
1 Set x 5 Reps
Dumbbell Alternating Incline Curl
1 Set x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Hanging Knee Raise Rotation
4 Sets x 5 Reps
Sit-Up
4 Sets x 10 Reps
Day 2
legs-abs
14 exercises
Barbell Bench Squat
1 Set x 5 Reps
Barbell Bench Squat
1 Set x 10 Reps
Barbell Bench Squat
1 Set x 5 Reps
Barbell Bench Squat
1 Set x 10 Reps
Barbell Bulgarian Split Squat
3 Sets x 5 Reps
Exercise not found
Barbell Romanian Deadlift
1 Set x 5 Reps
Barbell Romanian Deadlift
1 Set x 10 Reps
Barbell Romanian Deadlift
1 Set x 5 Reps
Barbell Romanian Deadlift
1 Set x 10 Reps
Bridge
3 Sets
Machine Leg Extension
4 Sets x 10 Reps
Machine Calf Press
3 Sets x 8 Reps
Jackknife Sit-Up
4 Sets x 10 Reps
Day 3
back-shoulders-triceps-abs
14 exercises
Cable Lat Pulldown (Wide Grip)
1 Set x 5 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 10 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 5 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 10 Reps
Machine Lat Pulldown
3 Sets x 5 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Crunch
3 Sets x 12 Reps
Plank
3 Sets
