ottava scheda
Bulking
Intermediate
Machine strength
Plan Details
The ottava scheda routine by adilucca77@gmail.com is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest and triceps
Est. 75 min
12 exercises
Leverage Incline Chest Press
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Dip
1 Set x 40 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Weighted Crunch
4 Sets x 25 Reps
Reverse Crunch
4 Sets x 25 Reps
Plank
1 Set
Back Hyperextension
3 Sets x 8 Reps
Day 2
Back and biceps
Est. 71 min
11 exercises
Cable Rear Pulldown (Wide Grip)
4 Sets x 12,10,8,8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable V-Bar Row
4 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 10,8,6 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Crunch
4 Sets x 50 Reps
Parallel Bar Hip Raise
4 Sets x 15 Reps
Plank
1 Set
Back Hyperextension
3 Sets x 15 Reps
Day 3
Shoulders and legs
Est. 87 min
13 exercises
Machine Shoulder Press
4 Sets x 12,10,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Front Raise
4 Sets x 8 Reps
Smith Machine Front Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Kettlebell Dead Clean
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 20 Reps
Decline Crunch
4 Sets x 15 Reps
Downward Facing Dog
4 Sets x 8 Reps
Plank
1 Set
Back Hyperextension
3 Sets x 20 Reps
