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Rutina Push-Pull-Legs de frecuencia dos para torso y pierna. Objetivo hipertrofia y posible ganancia de fuerza en basicos
Barbell Bench Press
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6x5,5,3,3,3,3 reps |
rest: 120s
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Weighted Tricep Dip
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3x3 reps |
rest: 120s
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Barbell Military Press
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5x10 reps |
rest: 60s
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Machine Fly
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3x12,10,8 reps |
rest: 45s
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Cable Cross-Over
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3x20 reps |
rest: 45s
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Cable Front Raise
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1x8 reps |
rest: 0s
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Cable Lateral Raise
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1x8 reps |
rest: 45s
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Cable Front Raise
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1x8 reps |
rest: 0s
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Cable Lateral Raise
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1x8 reps |
rest: 45s
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Dumbbell Alternating Deltoid Raise
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3x8 reps |
rest: 45s
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Barbell Tricep Extension (Supine)
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2x12 reps |
rest: 60s
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Cable Rope High Pulley Tricep Extension
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1x15 reps |
rest: 0s
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Cable Tricep Kickback
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1x20 reps |
rest: 45s
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Cable Rope High Pulley Tricep Extension
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1x15 reps |
rest: 0s
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Cable Tricep Kickback
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1x20 reps |
rest: 45s
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Cable Rope High Pulley Tricep Extension
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1x15 reps |
rest: 0s
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Cable Tricep Kickback
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1x20 reps |
rest: 45s
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Plank
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3x1 reps |
rest: 45s
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Weighted Pull-Up
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3x3 reps |
rest: 120s
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Barbell Deadlift
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5x10 reps |
rest: 60s
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Barbell Bent-Over Row
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3x8 reps |
rest: 90s
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Dumbbell One-Arm Row
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3x15 reps |
rest: 45s
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Cable V Bar Pulldown
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1x20 reps |
rest: 60s
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Dumbbell Bent-Over Reverse Fly
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2x12 reps |
rest: 45s
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Cable Rope Face Pull
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2x15 reps |
rest: 45s
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Barbell Curl
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2x12 reps |
rest: 45s
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Barbell Concentration Curl
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2x10 reps |
rest: 60s
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Cable Rope Hammer Curl
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2x12 reps |
rest: 45s
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Smith Machine Shrug
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3x15 reps |
rest: 45s
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Weight Plate Rotation
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3x25 reps |
rest: 45s
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Barbell Deep Squat
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6x5,5,3,3,3 reps |
rest: 120s
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Barbell Sumo Deadlift
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5x10 reps |
rest: 60s
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Barbell Stiff-Leg Deadlift
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3x8 reps |
rest: 45s
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Barbell Hip Thrust
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3x15 reps |
rest: 45s
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Barbell Front Squat
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3x8 reps |
rest: 60s
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Machine Leg Extension
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1x20 reps |
rest: 0s
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Machine Seated Leg Curl
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1x20 reps |
rest: 45s
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Machine Leg Extension
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1x20 reps |
rest: 0s
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Machine Seated Leg Curl
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1x20 reps |
rest: 45s
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Hack Calf Raise
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1x10 reps |
rest: 0s
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Machine Seated Single-Leg Calf Raise
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1x10 reps |
rest: 45s
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Hack Calf Raise
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1x10 reps |
rest: 0s
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Machine Seated Single-Leg Calf Raise
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1x10 reps |
rest: 45s
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Hack Calf Raise
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1x10 reps |
rest: 0s
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Machine Seated Single-Leg Calf Raise
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1x10 reps |
rest: 45s
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Barbell Military Press
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6x5 reps |
rest: 120s
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Weighted Tricep Dip
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6x3 reps |
rest: 120s
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Barbell Bench Press
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5x10 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x12,10,8 reps |
rest: 60s
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Cable Cross-Over
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3x12,10,8 reps |
rest: 60s
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Dumbbell Alternating Deltoid Raise
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3x10 reps |
rest: 60s
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Cable Front Raise
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1x8 reps |
rest: 0s
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Cable Lateral Raise
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1x8 reps |
rest: 60s
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Cable Front Raise
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1x8 reps |
rest: 0s
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Cable Lateral Raise
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1x8 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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1x10 reps |
rest: 0s
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Barbell Tricep Extension (Supine)
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1x10 reps |
rest: 0s
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Cable Tricep Kickback
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1x10 reps |
rest: 0s
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Machine Dip
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1x10 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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1x10 reps |
rest: 0s
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Barbell Tricep Extension (Supine)
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1x10 reps |
rest: 0s
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Cable Tricep Kickback
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1x10 reps |
rest: 0s
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Machine Dip
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1x10 reps |
rest: 60s
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Barbell Ab Rollout (Kneeling)
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3x15 reps |
rest: 45s
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Barbell Deadlift
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6x5 reps |
rest: 120s
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Weighted Pull-Up
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6x3 reps |
rest: 120s
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Barbell Bent-Over Row
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3x8 reps |
rest: 90s
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Machine Landmine Row (Reverse Grip)
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3x12,10,8 reps |
rest: 60s
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Cable Rope Lat Pulldown
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1x20 reps |
rest: 60s
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Dumbbell Bent-Over Reverse Fly
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2x12,10 reps |
rest: 45s
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Cable Rope Face Pull
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2x12,10 reps |
rest: 45s
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Barbell Curl
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1x12 reps |
rest: 0s
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Dumbbell Hammer Curl
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1x10 reps |
rest: 0s
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Dumbbell Alternating Bicep Curl
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1x10 reps |
rest: 45s
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Barbell Curl
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1x10 reps |
rest: 0s
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Dumbbell Hammer Curl
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1x10 reps |
rest: 0s
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Dumbbell Alternating Bicep Curl
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1x10 reps |
rest: 45s
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Smith Machine Shrug
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2x15 reps |
rest: 45s
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Cable Side Bend
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3x25 reps |
rest: 30s
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Barbell Sumo Deadlift
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6x5 reps |
rest: 120s
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Barbell Deep Squat
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5x10 reps |
rest: 60s
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Barbell Stiff-Leg Deadlift
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3x8 reps |
rest: 45s
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Barbell Hip Thrust
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3x12,10,8 reps |
rest: 45s
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Machine Leg Press
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3x12,10,8 reps |
rest: 45s
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Machine Leg Extension
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1x12 reps |
rest: 0s
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Machine Seated Leg Curl
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1x12 reps |
rest: 45s
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Machine Leg Extension
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1x10 reps |
rest: 0s
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Machine Seated Leg Curl
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1x10 reps |
rest: 45s
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Hack Calf Raise
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1x10 reps |
rest: 0s
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Machine Seated Single-Leg Calf Raise
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1x10 reps |
rest: 45s
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Hack Calf Raise
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1x10 reps |
rest: 0s
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Machine Seated Single-Leg Calf Raise
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1x10 reps |
rest: 45s
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Hack Calf Raise
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1x10 reps |
rest: 0s
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Machine Seated Single-Leg Calf Raise
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1x10 reps |
rest: 45s
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