Hipertrofia ?
Bulking
Advanced
Machine strength
Plan Details
The Hipertrofia ? routine by sergio.a_22 is a 11 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Peito ?
Est. 40 min
6 exercises
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Dumbbell Bench Press (Reverse Grip)
4 Sets x 15,12,8,6 Reps
Dumbbell Incline Bench Press
4 Sets x 15,12,8,6 Reps
Dumbbell Fly
4 Sets x 15,12,8,6 Reps
Day 2
Perna ?
Est. 33 min
7 exercises
Machine Leg Press
2 Sets x 12,10 Reps
Barbell Standing Calf Raise
4 Sets x 15,12,8,6 Reps
Dumbbell Single-Leg Calf Raise
4 Sets x 15,12,8,6 Reps
Machine Single-Leg Curl
3 Sets x 15,12,10 Reps
Machine Leg Press
2 Sets x 12,10 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 15,12,8 Reps
Barbell Squat
3 Sets x 12,10,8 Reps
Day 3
Costas ?
Est. 30 min
5 exercises
Pull-Up
3 Sets x 12 Reps
Dumbbell Prone Incline Shrug
3 Sets x 15,12,12 Reps
Cable Shoulder Extension
3 Sets x 15,12,12 Reps
Cable Elevated Row
4 Sets x 12,10,8,6 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Day 4
Bicep ? Tricep ?
Est. 63 min
10 exercises
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 15,12,10 Reps
Dumbbell One-Arm Incline Curl
2 Sets x 20 Reps
Barbell Rear Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 15,12,10 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 15 Reps
Cable Reverse Curl
2 Sets x 12 Reps
Cable Behind the Back Wrist Curl
2 Sets x 12 Reps
Cable Wrist Curl
2 Sets x 12 Reps
Day 5
Ombro ?
Est. 26 min
5 exercises
Barbell Upright Row
2 Sets x 15,12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12,10,8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10,8,6 Reps
Dumbbell Reverse Fly
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15,12,12 Reps
Day 8
Peito ?
Est. 33 min
6 exercises
Leverage Decline Chest Press
3 Sets x 15,12,8 Reps
Barbell Incline Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Fly
4 Sets x 15,12,8,6 Reps
Dumbbell Decline Press
3 Sets x 15,12,8 Reps
Dumbbell Decline Fly
3 Sets x 15,12,8 Reps
Barbell Decline Pullover
3 Sets x 12 Reps
Day 9
Perna ?
Est. 38 min
7 exercises
Barbell Squat
3 Sets x 12,10,8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 12,12,10 Reps
Machine Leg Curl (Prone)
4 Sets x 15,12,8,6 Reps
Machine Seated Leg Curl
3 Sets x 15,12,10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 15,12,8 Reps
Calf Raise On A Dumbbell
3 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 15,12,8,6 Reps
Day 10
Costas ?
Est. 30 min
5 exercises
Dual Cable Triceps Extension
4 Sets x 15,12,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15,10,8,6 Reps
Barbell Good Morning
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 15,12,12 Reps
Dumbbell One-Arm Row
3 Sets x 15,12,12 Reps
Day 11
Bicep ? Tricep ?
Est. 69 min
10 exercises
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15,12,10 Reps
Dumbbell Concentration Curl
4 Sets x 12,12,10,8 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 15 Reps
Dip
3 Sets x 25 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Reverse Curl
2 Sets x 12 Reps
Cable Behind the Back Wrist Curl
2 Sets x 12 Reps
Cable Wrist Curl
2 Sets x 12 Reps
Day 12
Ombro ?
Est. 28 min
5 exercises
Dumbbell Seated Arnold Press
3 Sets x 12,10,8 Reps
Machine Deltoid Raise
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15,12,8,6 Reps
Dumbbell Front Incline Raise
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 12,10,8 Reps
Day 13
Cardio ?
Est. 240 min
6 exercises
Rowing
1 Set
Elliptical Training
1 Set
Treadmill Running
1 Set
Indoor Cycling
1 Set
Walking
1 Set
Recumbent Bike
1 Set
