rutina de adonks

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5 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

full ejersicios de adonis para el que quiera seguirlos esto es facil para mi ojala le funcione a ustedes bien

Pecho, biceps, tripcepts 24 exercises, 1 hr 54 mins

Dumbbell Around the World	3x10 reps • 60s	rest: 30s
Barbell Bench Press	3x10 reps • 60s	rest: 30s
Barbell Incline Bench Press	3x10 reps • 60s	rest: 30s
Barbell Decline Bench Press	3x10 reps • 60s	rest: 30s
Barbell Front Raise Pullover	3x10 reps • 60s	rest: 30s
Barbell Decline Pullover	3x10 reps • 60s	rest: 30s
Dumbbell Bench Press	3x10 reps • 60s	rest: 30s
Dumbbell Fly	3x10 reps • 60s	rest: 30s
Dumbbell Pullover	3x10 reps • 60s	rest: 30s
Barbell Preacher Curl	3x10 reps • 60s	rest: 30s
Barbell Curl	3x10 reps • 60s	rest: 30s
Dumbbell Incline Bench Curl	3x10 reps • 60s	rest: 30s
Dumbbell Alternating Hammer Curl	3x10 reps • 60s	rest: 30s
Dumbbell Alternating Bicep Curl	3x10 reps • 60s	rest: 30s
Dumbbell Hammer Curl	3x10 reps • 60s	rest: 30s
Dumbbell Concentration Curl	3x10 reps • 60s	rest: 30s
Dumbbell Reverse Bicep Curl	3x10 reps • 60s	rest: 30s
Cable Tricep Pushdown (Rope)	3x10 reps • 60s	rest: 30s
Dumbbell Tricep Extension	3x10 reps • 60s	rest: 30s
Barbell Bench Press (Close Grip)	3x10 reps • 60s	rest: 30s
Dumbbell One-Arm Tricep Extension	3x10 reps • 60s	rest: 30s
Machine Assisted Dip	3x10 reps • 60s	rest: 30s
Barbell Tricep Extension	3x10 reps • 60s	rest: 30s
Dumbbell Tricep Extension (Supine)	3x10 reps • 60s	rest: 30s

pierna y gemelo 17 exercises, 1 hr 20 mins