ESTAMOS READY
Bulking
Advanced
Machine strength
Plan Details
The ESTAMOS READY routine by MykaPando is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Entreno de todos los músculos del cuerpo en 4 días. Ponerse a punto cuando llevas tiempo sin entrenar en serio. 2 semanas con esta rutina y luego cambiar
Routine detail
Day 1
Back
Est. 59 min
4 exercises
Cable Seated Row
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Dumbbell Bent-Over Row
5 Sets x 8 Reps
Machine Vertical Row (Close Grip)
5 Sets x 8 Reps
Day 2
Chest
Est. 87 min
7 exercises
Dumbbell Bench Press
5 Sets x 12,10,8,8,6 Reps
Machine Bench Press
5 Sets x 8 Reps
Push-Up
5 Sets x 7 Reps
Leverage Incline Chest Press
5 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
Cable Cross-Over
5 Sets x 8 Reps
Machine Incline Chest Press
10 Sets x 8 Reps
Day 3
Legs
Est. 76 min
7 exercises
Machine Leg Press
6 Sets x 12,10,10,8,8,6 Reps
Machine Hip Abduction
6 Sets x 12,10,10,8,8,6 Reps
Machine Hip Adduction
6 Sets x 12,10,10,8,8,6 Reps
Machine Leg Extension
6 Sets x 12,10,10,8,8,6 Reps
Machine Seated Leg Curl
6 Sets x 12,10,10,8,8,6 Reps
Dumbbell Deadlift
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Day 4
Biceps, triceps and shoulders
Est. 52 min
5 exercises
Dumbbell Alternating Bicep Curl
5 Sets x 8 Reps
Dumbbell Shoulder Press
5 Sets x 8 Reps
Dumbbell Tricep Extension
5 Sets x 8 Reps
Single-Leg Bench Dip
5 Sets x 8 Reps
Leverage Shoulder Press
5 Sets x 8 Reps
