Nath Junho / Julho 24
General
Beginner
None
Plan Details
The Nath Junho / Julho 24 routine by ampflavia is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
bulking plan
Routine detail
Day 1
Inferiores 1
Est. 0 min
5 exercises
Machine Hip Abduction
4 Sets x 12,15,15,15 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 10,12,12 Reps
Day 2
Superiores
Est. 0 min
6 exercises
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Cable Rope Seated Row
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8,12,12,12 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 8,12,12,12 Reps
Dumbbell Hammer Curl
4 Sets x 8,12,12,12 Reps
Bird Dog Elbow to Knee
4 Sets x 8 Reps
Day 3
Inferiores 2
Est. 0 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 10,12,12,12 Reps
