CAVERNA workout
Bulking
Advanced
Dumbbell
Plan Details
The CAVERNA workout routine by rasteirinho is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
caverna da cave na caverna para a caverna em caverna por na caverna na pa de e na o pa ti
Routine detail
Mon
Braços
Est. 62 min
7 exercises
EZ Bar Curl
4 Sets x 13 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 16 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 13 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 13 Reps
Dumbbell Incline Hammer Curl
4 Sets x 13 Reps
Dumbbell Concentration Curl on Stability Ball
4 Sets x 13 Reps
Dumbbell Hammer Curl
4 Sets x 13 Reps
Tue
Costas
Est. 57 min
7 exercises
Barbell Bent-Over Row
4 Sets x 13 Reps
Barbell Shrug
4 Sets x 13 Reps
Dumbbell One-Arm Row
4 Sets x 13 Reps
Dumbbell One-Arm Rear Row (Prone)
4 Sets x 13 Reps
EZ Bar Bent-Over Row (Reverse Grip)
4 Sets x 13 Reps
Dumbbell Shoulder Shrug
4 Sets x 13 Reps
Dumbbell Rear Delt Row
4 Sets x 13 Reps
Wed
Peito
Est. 58 min
6 exercises
Barbell Bench Press
4 Sets x 13 Reps
Barbell Reverse Bench Press (Wide Grip)
4 Sets x 13 Reps
Dumbbell Fly
4 Sets x 16 Reps
Dumbbell Pullover
4 Sets x 13 Reps
Dumbbell Bench Press
4 Sets x 13 Reps
Dumbbell Incline Bench Press
4 Sets x 13 Reps
Thu
Ombros/Trapézio/Lats
Est. 60 min
7 exercises
Dumbbell Lateral Raise
4 Sets x 13 Reps
Dumbbell One-Arm Front Raise
4 Sets x 13 Reps
Dumbbell Alternating Front Raise
4 Sets x 13 Reps
Dumbbell One-Arm Incline Lateral Raise
4 Sets x 13 Reps
Dumbbell One-Arm Front Raise
4 Sets x 13 Reps
Dumbbell Standing Alternating Lateral Raise
4 Sets x 13 Reps
Dumbbell Seated Bent-Over One-Arm Reverse Fly
4 Sets x 13 Reps
Fri
Super Sets
Est. 45 min
6 exercises
EZ Bar Curl
4 Sets x 13 Reps
EZ Bar Tricep Extension
4 Sets x 13 Reps
EZ Bar Close Grip Curl
4 Sets x 13 Reps
EZ Bar Tricep Extension (Close Grip)
4 Sets x 13 Reps
Barbell Curl
4 Sets x 13 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 13 Reps
