Samanta’s Ferreira Plan
Bulking
Advanced
Machine strength
Plan Details
The Samanta’s Ferreira Plan routine by diedrichmauricio is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Mass builder
Routine detail
Any
Legs 2
Est. 0 min
7 exercises
Machine Calf Raise
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Decline Bench Leg Raise
4 Sets x 12 Reps
Any
Upper body 2
Est. 0 min
7 exercises
Cable V Bar Pulldown
4 Sets x 8 Reps
Machine Reverse T Bar Row
4 Sets x 8 Reps
Barbell Rear Delt Row
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Cable Wood Chop
4 Sets x 10 Reps
Any
Upper body 1
Est. 0 min
7 exercises
Leverage Incline Chest Press
4 Sets x 8 Reps
Dumbbell Bench Press (Palms in)
4 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Weight Plate Russian Twist
4 Sets x 20 Reps
Any
Legs 1
Est. 0 min
6 exercises
Barbell Squat (Wide Stance)
4 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Machine Squat
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
