Lucho routine
Bulking
Advanced
Weight plate
Plan Details
The Lucho routine routine by msf1990 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Hombros y brazos
Est. 64 min
9 exercises
Barbell Push Press
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Dumbbell Alternating Arnold Press
3 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 10 Reps
Vuelos Combinados con Mancuernas
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Day 2
Piernas y Abdomen
Est. 65 min
7 exercises
Barbell Squat
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Cable Pull Through
4 Sets x 10 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 10 Reps
Sit-Up
3 Sets x 25 Reps
Decline Bench Rotational Sit-Up
3 Sets x 20 Reps
Day 3
Pecho y Espalda
Est. 73 min
7 exercises
Machine Seated Row
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Barbell Bench Press
5 Sets x 10 Reps
Weighted Tricep Dip
5 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Shoulder Shrug
5 Sets x 10 Reps
Push-Up
5 Sets x 10 Reps
Day 4
Piernas y Abdomen
Est. 209 min
8 exercises
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Glute Kickback
4 Sets x 10 Reps
Abdominal Vela Pilar
3 Sets x 25 Reps
Decline Bench Weighted Twist
93 Sets x 10 Reps
Sit up con carga
3 Sets x 25 Reps
Day 5
Hombro y brazos
Est. 63 min
9 exercises
Flexion diamante
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
EZ Bar French Press
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Day 6
Pecho y espalda
Est. 82 min
8 exercises
Cable Lower Chest Raise
5 Sets x 10 Reps
Machine Lat Pulldown
5 Sets x 10 Reps
Dumbbell Incline Fly
5 Sets x 10 Reps
Dip
5 Sets x 10 Reps
Push-Up
5 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 10 Reps
Press plano estrecho con barra
5 Sets x 10 Reps
Machine Seated Row
5 Sets x 10 Reps
