mafia.wachos
hipertrofia 3 dias x semana
AUTOPLAY
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The hipertrofia 3 dias x semana routine by mafia.wachos is a 3 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.
Day 1
Day 2
Day 3
Tren Superior
Est time: 67 min
9 exercises
Pull-Up
Back
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
T Bar Row
Back
Sets
3
Reps
10
Interval
00:00
Rest Time
00:45
Barbell Bench Press
Chest
Sets
5
Reps
5
Interval
00:00
Rest Time
01:00
Dumbbell Incline Bench Press
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
00:45
Dumbbell Seated Shoulder Press
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Lateral Raise
Shoulders
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Cable Shoulder Extension
Back
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Bicep Curl
Biceps
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Cable Kneeling Crunch
Abs
Sets
4
Reps
10
Interval
00:00
Rest Time
00:15
