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Dividida Myo-Reps

manuelrg2

Jun 3rd 2018

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Dividida Myo-Reps

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4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 1
Day 2
Day 3

Pecho Espalda 6 exercises, 45 mins

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

Hombros Brazos 7 exercises, 45 mins

	Barbell Military Press	1x12 reps	rest: 60s
	Barbell Curl	1x12 reps	rest: 60s
	Dumbbell Seated One-Arm Tricep Extension	1x15 reps	rest: 60s
	Dumbbell Lateral Raise	4x10 reps	rest: 60s
	Dumbbell Incline Curl	4x12 reps	rest: 5s
	Barbell Upright Row	4x15 reps	rest: 60s
	Dumbbell Decline Tricep Extension	4x10 reps	rest: 60s

Piernas 6 exercises, 41 mins

	Barbell Squat	4x8 reps	rest: 60s
	Dumbbell Stiff-Leg Deadlift	4x10 reps	rest: 60s
	Dumbbell Lunge	4x10 reps	rest: 60s
	Machine Leg Extension	1x15 reps	rest: 60s
	Machine Kneeling Leg Curl	1x15 reps	rest: 60s
	Barbell Standing Calf Raise	4x. reps	rest: 50s

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