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rutina de adonks Banner

AdonisTH

rutina de adonks

AUTOPLAY

Bulking

Intermediate

Dumbbell

Plan Details

The rutina de adonks routine by AdonisTH is a 5 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.

Plan Description

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

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

Mon

Tue

Wed

Thu

Fri

Pecho, biceps, tripcepts

Est time: 114 min

24 exercises

Dumbbell Around the World Demonstration
Dumbbell Around the World Demonstration

Dumbbell Around the World
Chest

Sets

3

Reps

10

Interval

01:00

Rest Time

00:30

Barbell Bench Press Demonstration
Barbell Bench Press Demonstration

Barbell Bench Press
Chest

Sets

3

Reps

10

Interval

01:00

Rest Time

00:30

Barbell Incline Bench Press Demonstration
Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press
Chest

Sets

3

Reps

10

Interval

01:00

Rest Time

00:30

Barbell Decline Bench Press Demonstration
Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press
Chest

Sets

3

Reps

10

Interval

01:00

Rest Time

00:30

Barbell Front Raise Pullover Demonstration
Barbell Front Raise Pullover Demonstration

Barbell Front Raise Pullover
Chest

Sets

3

Reps

10

Interval

01:00

Rest Time

00:30

Barbell Decline Pullover Demonstration
Barbell Decline Pullover Demonstration

Barbell Decline Pullover
Chest

Sets

3

Reps

10

Interval

01:00

Rest Time

00:30

Dumbbell Bench Press Demonstration
Dumbbell Bench Press Demonstration

Dumbbell Bench Press
Chest

Sets

3

Reps

10

Interval

01:00

Rest Time

00:30

Dumbbell Fly Demonstration
Dumbbell Fly Demonstration

Dumbbell Fly
Chest

Sets

3

Reps

10

Interval

01:00

Rest Time

00:30

Dumbbell Pullover Demonstration
Dumbbell Pullover Demonstration

Dumbbell Pullover
Chest

Sets

3

Reps

10

Interval

01:00

Rest Time

00:30

Barbell Preacher Curl Demonstration
Barbell Preacher Curl Demonstration

Barbell Preacher Curl
Biceps

Sets

3

Reps

10

Interval

01:00

Rest Time

00:30

Barbell Curl Demonstration
Barbell Curl Demonstration

Barbell Curl
Biceps

Sets

3

Reps

10

Interval

01:00

Rest Time

00:30

Dumbbell Incline Bench Curl Demonstration
Dumbbell Incline Bench Curl Demonstration

Dumbbell Incline Bench Curl
Biceps

Sets

3

Reps

10

Interval

01:00

Rest Time

00:30

Dumbbell Alternating Hammer Curl Demonstration
Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl
Biceps

Sets

3

Reps

10

Interval

01:00

Rest Time

00:30

Dumbbell Alternating Bicep Curl Demonstration
Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl
Biceps

Sets

3

Reps

10

Interval

01:00

Rest Time

00:30

Dumbbell Hammer Curl Demonstration
Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl
Forearms

Sets

3

Reps

10

Interval

01:00

Rest Time

00:30

Dumbbell Concentration Curl Demonstration
Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl
Biceps

Sets

3

Reps

10

Interval

01:00

Rest Time

00:30

Dumbbell Reverse Bicep Curl Demonstration
Dumbbell Reverse Bicep Curl Demonstration

Dumbbell Reverse Bicep Curl
Biceps

Sets

3

Reps

10

Interval

01:00

Rest Time

00:30

Cable Tricep Pushdown (Rope) Demonstration
Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)
Triceps

Sets

3

Reps

10

Interval

01:00

Rest Time

00:30

Dumbbell Tricep Extension Demonstration
Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension
Triceps

Sets

3

Reps

10

Interval

01:00

Rest Time

00:30

Barbell Bench Press (Close Grip) Demonstration
Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)
Triceps

Sets

3

Reps

10

Interval

01:00

Rest Time

00:30

Dumbbell One-Arm Tricep Extension Demonstration
Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension
Triceps

Sets

3

Reps

10

Interval

01:00

Rest Time

00:30

Machine Assisted Dip Demonstration
Machine Assisted Dip Demonstration

Machine Assisted Dip
Triceps

Sets

3

Reps

10

Interval

01:00

Rest Time

00:30

Barbell Tricep Extension Demonstration
Barbell Tricep Extension Demonstration

Barbell Tricep Extension
Triceps

Sets

3

Reps

10

Interval

01:00

Rest Time

00:30

Dumbbell Tricep Extension (Supine) Demonstration
Dumbbell Tricep Extension (Supine) Demonstration

Dumbbell Tricep Extension (Supine)
Triceps

Sets

3

Reps

10

Interval

01:00

Rest Time

00:30

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