jhonfuentes's Rutina avanzada, frecuencia 2
Bulking
Advanced
Machine strength
Plan Details
The jhonfuentes's Rutina avanzada, frecuencia 2 routine by jhonfuentes is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Rutina diseñada para personas que se encuentran en un nivel avanzado, esta rutina está bajo la frecuencia 2, que le permite trabajar un grupo de musculos 2 veces en la semana
Routine detail
Mon
Lunes ( Pecho, Triceps, Abdomen)
Est. 145 min
14 exercises
Barbell Bench Press
4 Sets x 14 Reps
Barbell Incline Bench Press
4 Sets x 14 Reps
Dumbbell Bench Press
4 Sets x 14 Reps
Dumbbell Incline Bench Press
4 Sets x 14 Reps
Barbell Neck Press
4 Sets x 14 Reps
Dumbbell Incline Fly
4 Sets x 14 Reps
Cable Shoulder Extension
4 Sets x 14 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 14 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 14 Reps
Machine Ab Crunch
4 Sets x 14 Reps
Parallel Bar Hip Raise
4 Sets x 14 Reps
Bench Crunch
4 Sets x 14 Reps
Weighted Pull-Up
4 Sets x 14 Reps
Dip
4 Sets x 14 Reps
Tue
Martes (Pierna delantera y tasera, Hombros)
Est. 165 min
16 exercises
Machine Leg Curl (Prone)
4 Sets x 14 Reps
Barbell Squat
4 Sets x 14 Reps
Machine Seated Leg Curl
4 Sets x 14 Reps
Machine Hip Abduction
4 Sets x 14 Reps
Machine Hip Adduction
4 Sets x 14 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 14 Reps
Machine Single-Leg Press
4 Sets x 14 Reps
Machine Seated Calf Raise
4 Sets x 14 Reps
Machine Single-Leg Calf Press
4 Sets x 14 Reps
Barbell Military Press
4 Sets x 14 Reps
Dumbbell Lateral Raise
4 Sets x 14 Reps
Dumbbell Bent-Over Raise
4 Sets x 14 Reps
Dumbbell Seated Arnold Press
4 Sets x 14 Reps
Weighted Pull-Up
4 Sets x 14 Reps
Chin-Up (Close Grip)
4 Sets x 14 Reps
Dip
4 Sets x 14 Reps
Wed
Miércoles (Espalda, bíceps, Abdomen)
Est. 88 min
14 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Barbell Drag Curl
3 Sets x 8 Reps
Barbell Reverse Preacher Curl
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Thu
Jueves (Pecho, Triceps, Hombros)
Est. 119 min
19 exercises
Machine Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
EZ Bar French Press
3 Sets x 8 Reps
EZ Bar Seated Reverse Grip French Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Fri
Viernes (Pierna delantera y trasera, Espalda, Biceps)
Est. 96 min
16 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Squat
3 Sets x 8 Reps
Glute Stretch
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 8 Reps
Treadmill Running
1 Set
