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Vuuuaaaamos
General
Intermediate
Body
Plan Details
The Vuuuaaaamos routine by guillermomejiastarin is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Rutina perfecta si tienes una barra de dominadas y unas mancuernas. Para gente que quiera ponerse en forma desde casa. se puede progresar agregando pesos a esta. Ir intercalando un dia de pierna con otro de tren superior.
Routine detail
Day 8
Tren inferior 2
Est. 55 min
6 exercises
Dumbbell Squat
4 Sets x 10 Reps
Jump Squat
4 Sets x 12 Reps
Glute Kickback (Kneeling)
4 Sets x 15 Reps
Bodyweight Lunge
8 Sets x 5 Reps
Hanging Leg Raise
4 Sets x 7 Reps
Band Hip Lift
4 Sets x 10 Reps
Day 8
Tren superior 1
Est. 46 min
6 exercises
Pull-Up
4 Sets x 5 Reps
Chin-Up with Knee Raise
4 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Leg Pull-In
4 Sets x 8 Reps
Hanging Knee Raise
4 Sets x 8 Reps
Flexiones diamante
4 Sets x 10 Reps
Day 8
Tren inferior 1
Est. 52 min
6 exercises
Dumbbell Lunge
4 Sets x 8 Reps
Mountain Climber
4 Sets x 20 Reps
Prisoner Squat
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 15 Reps
Single-Leg Glute Bridge
4 Sets x 10 Reps
Plank
4 Sets
Day 8
Tren superior 2
Est. 44 min
6 exercises
Dominada lastrada prona
5 Sets x 3 Reps
Dominada lastrada supina
5 Sets x 3 Reps
Flexiones abiertas
4 Sets x 10 Reps
Flexiones con goma
4 Sets x 7 Reps
Flexiones diamante
4 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Day 9
tren superior 3
Est. 45 min
6 exercises
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Single-Leg Push-Up
4 Sets x 10 Reps
Push-Up (Wide Hand)
4 Sets x 12 Reps
Weighted Pull-Up
4 Sets x 3 Reps
Bench Push-Up
4 Sets x 8 Reps
Dominada lastrada supina
4 Sets x 5 Reps
