18* scheda maggio 2023
Bulking
Intermediate
Machine strength
Plan Details
The 18* scheda maggio 2023 routine by adilucca77@gmail.com is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Full body - Day 1
Est. 0 min
10 exercises
Leverage Incline Chest Press
4 Sets x 8 Reps
Leverage Shoulder Press
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Shoulder Raise
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Hack Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 6 Reps
Machine Leg Extension
4 Sets x 8 Reps
Day 2
Full body - Day 2
Est. 0 min
9 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Dumbbell Incline Spider Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Hack Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 25 Reps
Machine Leg Extension
4 Sets x 8 Reps
Day 3
Full body - Day 3
Est. 0 min
10 exercises
Leverage Incline Chest Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 15 Reps
Hack Squat
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Day 4
Full Body - Day 4
Est. 0 min
11 exercises
Smith Machine Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 25 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Glute Rear Kick
4 Sets x 8 Reps
Push-Up
1 Set x 25 Reps
Machine Ab Crunch
1 Set x 20 Reps
Back Hyperextension
1 Set x 20 Reps
