Periodization Undulating Bodybuilding Training -Phase 1
Bulking
Intermediate
Machine strength
Plan Details
The Periodization Undulating Bodybuilding Training -Phase 1 routine by dillonbleu is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Objetivos:Hipertrofia básica Periodização: Sim Modelo de Periodização:Ondulatória 3 tipos de força Métodos:Continuada Métodos adicionais Micro de choque:Nenhum Tipo:Dividida(Upper body e Lower Body) Volume: Número de Exercícios: 4-6 Sets:2-4 -20% micro recuperativo Reps: 9-12 3-5 19-22 Frequência: 4x semana Duração 40-60 min Intensidade Carga:70-75% 50-55% 90-85% Velocidade de Contração: 1-0-4-0 2-0-3-0 1-0-1-0 Abs:1-0-2-0 dias moderados e pesados. Intervalo entre sets: 120-180 180-300 90-120 Falha Muscular:Depende do Micro
Routine detail
Day 1
Upper Body- Moderado Training 9-12 RPTS
Est. 48 min
5 exercises
Machine Incline Chest Press
3 Sets x 9 Reps
T Bar Row
3 Sets x 9 Reps
Pull-Up
3 Sets x 9 Reps
Dip
3 Sets x 9 Reps
Crunch
3 Sets x 9 Reps
Day 2
Lower Body Moderado Training 9-12 RPS
Est. 43 min
5 exercises
Barbell Deep Squat
3 Sets x 9 Reps
Machine Leg Press
3 Sets x 9 Reps
Machine Leg Curl (Prone)
3 Sets x 9 Reps
Machine Calf Raise
2 Sets x 9 Reps
Machine Seated Calf Raise
2 Sets x 9 Reps
Day 3
Upper Body- Heavy Training 3-5 RPTS
Est. 56 min
5 exercises
Machine Incline Chest Press
3 Sets x 3 Reps
T Bar Row
3 Sets x 3 Reps
Pull-Up
4 Sets x 3 Reps
Dip
4 Sets x 3 Reps
Air Bike
3 Sets x 3 Reps
Day 4
Lower Body Heavy Training 3-5 RPS
Est. 52 min
4 exercises
Barbell Deep Squat
4 Sets x 3 Reps
Machine Leg Press
4 Sets x 3 Reps
Machine Leg Curl (Prone)
3 Sets x 3 Reps
Machine Seated Calf Raise
3 Sets x 3 Reps
Day 5
Upper Body-Light Training 19-22 RPTS
Est. 60 min
5 exercises
Machine Incline Chest Press
3 Sets x 19 Reps
T Bar Row
3 Sets x 19 Reps
Pull-Up
3 Sets x 19 Reps
Dip
3 Sets x 19 Reps
Hanging Leg Raise
3 Sets x 19 Reps
Day 6
Lower Body Light Training 19-22 RPS
Est. 54 min
5 exercises
Barbell Deep Squat
3 Sets x 19 Reps
Machine Leg Press
3 Sets x 19 Reps
Machine Leg Curl (Prone)
3 Sets x 19 Reps
Machine Calf Raise
2 Sets x 19 Reps
Machine Seated Calf Raise
2 Sets x 19 Reps
