El tano musculoso
Bulking
Intermediate
Machine strength
Plan Details
The El tano musculoso routine by reinazio is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Pack lean muscle mass on with this 3-day split strength training program. Each training session (about an hour) focuses on two different muscle groups. Rest 24-48 hours between sessions. Possible Training Formats: - Monday/Wednesday/Friday or - Monday/Thursday/Sunday Day 1: Focus is Legs and Core. 8 exercises. 52-minute training session. Day 2: Focus is Back and Biceps. 7 exercises. 51-minute training session. Day 3: Focus is Chest & Shoulders. 7 different exercises. 58-minute training session. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 2
Back & Biceps: Monday, Wednesday and Friday
Est. 124 min
11 exercises
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable One-Arm Seated Row
5 Sets x 10 Reps
Cable Rope Lat Pulldown
5 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
5 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Cable Reverse Grip Curl
4 Sets x 8 Reps
Leverage Machine Shrug
6 Sets x 10 Reps
Cable Elevated Row
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 10 Reps
Day 3
Chest & Shoulders: Tuesday and Thursday
Est. 129 min
11 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Smith Machine Incline Bench Press
6 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Chest Butterfly
4 Sets x 10 Reps
Cable Inner Chest Press
5 Sets x 10 Reps
Cable Lateral Raise
6 Sets x 10 Reps
Machine Deltoid Raise
2 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Day 4
Legs: Tuesday and Saturday
Est. 91 min
7 exercises
Machine Leg Press
5 Sets x 10 Reps
Kettlebell Sumo High Pull
4 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
8 Sets x 10 Reps
Machine Leg Curl (Prone)
6 Sets x 8 Reps
Machine Calf Raise
6 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Day 5
Abs day: Monday, Wednesday and Friday
Est. 50 min
4 exercises
Weight Plate Russian Twist
6 Sets x 10 Reps
Decline Oblique Crunch
5 Sets x 10 Reps
Parallel Bar Leg Raise
5 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
