Plan 1/2019
Bulking
Advanced
Machine strength
Plan Details
The Plan 1/2019 routine by LucasAlvarezDaneri is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
4 DAYS PULL - LEGS - PUSH - LEGS
Routine detail
Day 1
PULL
Est. 61 min
5 exercises
Weighted Pull-Up
7 Sets x 10 Reps
Barbell Preacher Curl
7 Sets x 10 Reps
Cable Seated Row
6 Sets x 10 Reps
Dumbbell Preacher Hammer Curl
6 Sets x 12 Reps
Barbell Military Press
6 Sets x 10 Reps
Day 2
SQUATS
Est. 57 min
3 exercises
Barbell Squat
10 Sets x 10 Reps
Dumbbell Step-Up
6 Sets x 10 Reps
Machine Seated Calf Raise
6 Sets x 20 Reps
Day 3
PUSH
Est. 60 min
5 exercises
Dumbbell Decline Bench Press
7 Sets x 10 Reps
Weighted Tricep Dip
7 Sets x 10 Reps
Machine Fly
6 Sets x 10 Reps
Dumbbell Seated Tricep Press
6 Sets x 12 Reps
Dumbbell Lateral Raise
6 Sets x 12 Reps
Day 4
DEADLIFTS
Est. 49 min
3 exercises
Barbell Deadlift
8 Sets x 10 Reps
Cable Hip Abduction
6 Sets x 10 Reps
Machine Calf Raise
6 Sets x 20 Reps
