Pirámides - 5 días
Bulking
Intermediate
Machine strength
Plan Details
The Pirámides - 5 días routine by arq.jehu.camacho is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Las series inician con 15 repeticiones y bajan en pirámide: 15, 12, 8 y 6 repeticiones. El peso con el que se ejecutan debe calcularse en base al peso máximo soportado durante la última serie de 6 repeticiones y a partir de ahí, restar peso según las mancuernas o discos disponibles en tu gimnasio. Ejemplo: si el peso máximo soportado en presa de barra para pecho es de 90 libras, entonces:15 x 60; 12 x 70; 8 x 80 y 6 x 90.
Routine detail
Mon
Lunes: Brazos, abdomen y cardio.
Est. 67 min
10 exercises
AMT
1 Set
Dumbbell Incline Curl
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Cable Dual Overhead Curl
4 Sets x 10 Reps
Cable Incline Tricep Extension
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Side Bridge
4 Sets
AMT
1 Set
Tue
Martes: Pecho, abdomen y cardio.
Est. 57 min
9 exercises
Stair Stepper
1 Set
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Leverage Decline Chest Press
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Crunch
4 Sets x 10 Reps
Plank
4 Sets
Stair Stepper
1 Set
Wed
Miércoles: Hombro, abdomen y cardio.
Est. 86 min
9 exercises
Treadmill Running
1 Set
Machine Reverse Fly
4 Sets x 10 Reps
Cable Deltoid Raise
4 Sets x 10 Reps
Cable Upright Row
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Stability Ball Crunch
4 Sets x 10 Reps
Leg Pull-In
4 Sets x 10 Reps
Treadmill Running
1 Set
Thu
Jueves: Espalda, antebrazo, abdomen y cardio.
Est. 68 min
11 exercises
EFX
1 Set
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Row
4 Sets x 10 Reps
Cable Rope Seated Crossover Row
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Weight Plate Russian Twist
4 Sets x 10 Reps
EFX
1 Set
Fri
Viernes: pierna, abdomen y cardio.
Est. 55 min
9 exercises
Elíptica Cybex
1 Set
Barbell Squat
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Hack Calf Raise
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Reverse Crunch
4 Sets x 10 Reps
Elíptica Cybex
1 Set
