Dividida Serie Bilbo

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3 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Pecho Espalda 7 exercises, 50 mins

Barbell Decline Bench Press	1x. reps	rest: 120s
Barbell Decline Bench Press	3x10 reps	rest: 60s
Pull-Up	4x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Dumbbell One-Arm Row	3x12 reps	rest: 60s
Dumbbell Fly	3x15 reps	rest: 5s
Dumbbell Bent-Over Raise	3x15 reps	rest: 60s

Hombros Brazos 9 exercises, 50 mins

Barbell Military Press	1x. reps	rest: 120s
Barbell Military Press	3x10 reps	rest: 60s
Barbell Curl	1x. reps	rest: 120s
Barbell Curl	2x10 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	1x12 reps	rest: 60s
Dumbbell One-Arm Lateral Raise	3x12 reps	rest: 50s
Dumbbell Incline Curl	3x12 reps	rest: 10s
Barbell Upright Row	3x12 reps	rest: 60s
Dumbbell Decline Tricep Extension	3x12 reps	rest: 50s

Piernas 7 exercises, 42 mins

Fullbody 8 exercises, 50 mins

Barbell Deadlift	3x5 reps	rest: 120s
Pull-Up	1x40 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Dumbbell Lunge	4x12 reps	rest: 60s
Dumbbell Hammer Curl	4x. reps	rest: 10s
Barbell Bench Press (Close Grip)	1x12 reps	rest: 60s
Dumbbell One-Arm Lateral Raise	1x12 reps	rest: 60s