ABCD Routine
Bulking
Intermediate
Machine strength
Plan Details
The ABCD Routine routine by caveeerna is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Uma rotina quase completa de exercícios, só precisa ser complementada por abdominais (2x por semana). Pode ser complementada também com um dia de cardio.
Routine detail
Mon
Peito e costas
Est. 48 min
9 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Prone Incline Shrug
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Tue
Braços
Est. 61 min
10 exercises
Barbell Curl
4 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 8 Reps
Dumbbell Rotational Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
4 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 8 Reps
Wed
Ombro e trapézio
Est. 65 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Cable External Rotation
4 Sets x 8 Reps
Cable Internal Rotation
4 Sets x 8 Reps
Thu
Pernas
Est. 43 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
