RP Workout
Bulking
Advanced
Machine strength
Plan Details
The RP Workout routine by marciocheccucci is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
01 Peito + Frontal de Ombro
Est. 72 min
13 exercises
Push-Up
2 Sets x 50 Reps
Smith Machine Incline Bench Press
4 Sets x 8 Reps
Cable Mid Chest Crossover
4 Sets x 8 Reps
Cable Straight Arm Crossover
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Smith Machine Decline Bench Press
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Weight Plate Front Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Front Raise
4 Sets x 8 Reps
Day 2
02 - Costas e posterior de ombros
Est. 71 min
14 exercises
Pull-Up
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Seated Row 2
4 Sets x 8 Reps
Cable Seated Row 3
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Elevated Row
8 Sets x 10 Reps
Serrote no cross
4 Sets x 10 Reps
Dual Cable Triceps Extension
4 Sets x 8 Reps
Cable Upright Row
4 Sets x 8 Reps
Cable up right row 2
4 Sets x 10 Reps
Cable up right row 3
4 Sets x 12 Reps
Cable Shrug
4 Sets x 15 Reps
Unilateral Cable Shrug
4 Sets x 15 Reps
Day 3
03 - Biceps e triceps
Est. 60 min
14 exercises
Dumbbel alternate biceps curl
4 Sets x 8 Reps
Dumbbel alternate biceps curl 2
4 Sets x 8 Reps
EZ Bar French Press
4 Sets x 8 Reps
Cable Tricep Kickback
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Closed Cable Rope Triceps Pushdown
4 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 8 Reps
Cable closed trip Curl 2
4 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Triceps Pushdown 2
4 Sets x 10 Reps
Cable Triceps Pushdown 3
4 Sets x 12 Reps
Day 4
04 - Pernas
Est. 53 min
13 exercises
Machine Single-Leg Extension
4 Sets x 4 Reps
Barbell Squat
4 Sets x 8 Reps
Smith Machine Closer Hack Squat 2
4 Sets x 3 Reps
Smith Machine Closer Hack Squat 3
4 Sets x 4 Reps
Smith Machine Closer Hack Squat 4
4 Sets x 5 Reps
Smith Machine Squat
4 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 4 Reps
Dumbbell Squat
3 Sets x 4 Reps
Machine Leg Extension
4 Sets x 4 Reps
Leg Extensions 2
4 Sets x 4 Reps
abduction
4 Sets x 10 Reps
abductor
4 Sets x 10 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 15 Reps
Day 9
05 - Cardio / abdominais
Est. 42 min
5 exercises
Indoor Cycling
1 Set
Hanging Leg Raise
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Cable Side Bend
4 Sets x 10 Reps
Cable Kneeling Crunch
4 Sets x 10 Reps
