3diasFuerza+2clases
Bulking
Intermediate
Machine strength
Plan Details
The 3diasFuerza+2clases routine by Pelucheitor is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Es un ejemplo diseñado por mi y para mi, no me hago responsable del mal uso. Se trata de una rutina comprendida entre 3 días de fuerza y 2 clases. Flexible e intercambiables, pero cumpliendo el minimo.
Routine detail
Day 1
Calf/Leg/Glutes/Abs
Est. 68 min
10 exercises
Machine Calf Raise
4 Sets x 20,15,12,12 Reps
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 10,8,8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Day 2
Back/Biceps/Forearms
Est. 70 min
9 exercises
Barbell Deadlift
4 Sets x 8,6,6,4 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,8 Reps
Cable Seated Row
4 Sets x 8 Reps
Barbell Curl
5 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Machine Bicep Curl
4 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 3
Chest/Shoulders/Tricep
Est. 73 min
10 exercises
Leverage Chest Press
4 Sets x 8 Reps
Leverage Incline Chest Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Deltoid Raise
4 Sets x 8 Reps
Smith Machine Shoulder Press
4 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Smith Machine Decline Bench Press (Close Grip)
3 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 4
Clase dirigida
Est. 240 min
4 exercises
GAP
1 Set
Indoor Cycling
1 Set
BodyPump
1 Set
Funcional
1 Set
