recupero
Bulking
Intermediate
Machine strength
Plan Details
The recupero routine by AlbanoPiroscia is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Petto - Tricipiti
Est. 72 min
10 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Decline Bench Press
1 Set
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Cable Cross-Over
1 Set
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Wed
Schiena - Bicipiti
Est. 73 min
11 exercises
Back Hyperextension
2 Sets x 15 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Shoulder Extension
1 Set
Cable Elevated Row
3 Sets x 15 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 15 Reps
Decline Bench Knee Raise
2 Sets x 20 Reps
Fri
Gambe - Spalle
Est. 63 min
11 exercises
Barbell Squat
1 Set
Machine Leg Press
1 Set
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Barbell Shoulder Press
1 Set
Dumbbell Seated Arnold Press
1 Set
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 8 Reps
Crunch
3 Sets x 15 Reps
