3diasFuerza+2clases* - JEFIT

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3diasFuerza+2clases* - JEFIT

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3diasFuerza+2clases*

AUDIO TIP

Bulking

Intermediate

None

Plan Details

The 3diasFuerza+2clases* routine by Pelucheitor is a 6 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

Gluteos y Piernas

Est. 73 min

10 exercises

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 20,15,12,12 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 8 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 8 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 8 Reps

Machine Leg Press (Wide Stance) Demonstration

Machine Leg Press (Wide Stance)

4 Sets x 10,8,8,8 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 8 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 8 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 8 Reps

Day 2

Espalda y Biceps

Est. 72 min

9 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 8,6,6,4 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12,10,8,8 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

5 Sets x 8 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 10 Reps

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

3 Sets x 8 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

3 Sets x 8 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 8 Reps

Day 3

Pecho, hombros y triceps

Est. 75 min

10 exercises

Leverage Chest Press Demonstration

Leverage Chest Press

4 Sets x 8 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

4 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 8 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 8 Reps

Leverage Shoulder Press Demonstration

Leverage Shoulder Press

4 Sets x 8 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

4 Sets x 8 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

3 Sets x 8 Reps

Smith Machine Decline Bench Press (Close Grip) Demonstration

Smith Machine Decline Bench Press (Close Grip)

4 Sets x 8 Reps

Machine Assisted Dip Demonstration

Machine Assisted Dip

3 Sets x 8 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 8 Reps

Day 4

Clase dirigida

Est. 240 min

4 exercises

GAP Demonstration

GAP

1 Set

Indoor Cycling Demonstration

Indoor Cycling

1 Set

BodyPump Demonstration

BodyPump

1 Set

Funcional/ Funcional HIIT Demonstration

Funcional/ Funcional HIIT

1 Set

Day 5

Walking day

Est. 62 min

1 exercise

Walking Demonstration

Walking

1 Set

Day 6

Aire libre day

Est. 88 min

11 exercises

Band Hip Lift Demonstration

Band Hip Lift

1 Set x 100 Reps

Band Squat Demonstration

Band Squat

1 Set x 100 Reps

Band Calf Raise Demonstration

Band Calf Raise

1 Set x 100 Reps

Band Bench Press Demonstration

Band Bench Press

1 Set x 100 Reps

Band Cross-Over Demonstration

Band Cross-Over

1 Set x 100 Reps

Band Alternating Bicep Curl Demonstration

Band Alternating Bicep Curl

1 Set x 100 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 8 Reps

Band Upright Row Demonstration

Band Upright Row

1 Set x 100 Reps

Band Shoulder Press Demonstration

Band Shoulder Press

1 Set x 100 Reps

Plank Demonstration

Plank

1 Set

Crunch Demonstration

Crunch

1 Set x 8 Reps