Hipertrofia Gerson Faganelli

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5 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Dorsais e Bíceps MMSS 9 exercises, 1 hr 19 mins

Elliptical Training	0x0 reps	rest: 5s
Machine Assisted Pull-Up	4x8 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x20 reps	rest: 60s
Machine Seated Row	3x20 reps	rest: 60s
Cable Shoulder Extension	5x12 reps	rest: 60s
Smith Machine Bent-Over Row	3x12 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	4x21 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x13 reps	rest: 60s
Cable Reverse Curl	3x10 reps	rest: 60s

Peito e Ombro MMSS 10 exercises, 1 hr 42 mins

Machine Fly	5x10 reps	rest: 60s
Cable Cross-Over	5x12 reps	rest: 60s
Cable Cross-Over	5x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	5x12 reps	rest: 60s
Dumbbell Fly	5x12 reps	rest: 60s
Push-Up	4x12 reps	rest: 60s
Barbell Front Raise	4x8 reps	rest: 60s
Dumbbell Lateral Raise	5x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	5x15 reps	rest: 60s

Tríceps e Perna MMSS e MMII 13 exercises, 2 hrs 2 mins

Machine Assisted Dip	4x12 reps	rest: 60s
EZ Bar Tricep Extension (Close Grip)	4x12 reps	rest: 60s
Cable Tricep Kickback	3x12 reps	rest: 60s
Single-Leg Bench Dip	3x12 reps	rest: 60s
Smith Machine Squat	5x10 reps	rest: 60s
Machine Leg Extension	4x30 reps	rest: 60s
Machine Leg Curl (Prone)	4x10 reps	rest: 60s
Bodyweight Lunge	4x10 reps	rest: 60s
Machine Seated Leg Curl	4x10 reps	rest: 60s
Machine Leg Press	5x10 reps	rest: 60s
Calf Press On Leg Press	5x12 reps	rest: 60s
Machine Leg Press (Wide Stance)	4x10 reps	rest: 60s
Machine Calf Press	4x10 reps	rest: 60s