Volumen x 5 días
Bulking
Advanced
Machine strength
Plan Details
The Volumen x 5 días routine by yenniffer is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Rutina para desarrollar volumen muscular intermedio - avanzado
Routine detail
Day 1
Cuádriceps - Pantorrillas
Est. 0 min
8 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Walking
1 Set
Dumbbell Lunge
3 Sets x 8 Reps
Day 2
Hombro - Espalda - Triceps
Est. 0 min
8 exercises
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Elliptical Training
1 Set
Day 3
Cuádriceps - Femorales - Glúteos
Est. 0 min
8 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Walking
1 Set
Day 4
Pecho - Bíceps - Antebrazos
Est. 0 min
7 exercises
Barbell Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 12 Reps
Step Machine
1 Set
Day 5
Glúteos - Femorales
Est. 0 min
7 exercises
Barbell Hip Thrust
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Dumbbell Reverse Lunge
3 Sets x 12 Reps
Kettlebell Sumo High Pull
3 Sets x 12 Reps
Cable Leg Kickback
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Walking
1 Set
