rutina de adonks
Bulking
Intermediate
Dumbbell
Plan Details
The rutina de adonks routine by AdonisTH is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
full ejersicios de adonis para el que quiera seguirlos esto es facil para mi ojala le funcione a ustedes bien
Routine detail
Mon
Pecho, biceps, tripcepts
Est. 114 min
24 exercises
Dumbbell Around the World
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Barbell Front Raise Pullover
3 Sets x 10 Reps
Barbell Decline Pullover
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Incline Bench Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Tue
pierna y gemelo
Est. 81 min
17 exercises
Machine Single-Leg Press
3 Sets x 10 Reps
Smith Machine Split Squat
3 Sets x 10 Reps
Flutter Kick
3 Sets x 10 Reps
Glute Kickback
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Prisoner Squat
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Ankle Circles
3 Sets x 10 Reps
Wed
espalda, hombro y trapeci
Est. 0 min
0 exercises
This day is empty
Thu
abdominales, antebrazo
Est. 0 min
0 exercises
This day is empty
Fri
cardio combinado con pierna
Est. 0 min
0 exercises
This day is empty
