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AlbertoArias's 3 Days Plan
AUDIO TIP
General
Intermediate
None
Plan Details
The AlbertoArias's 3 Days Plan routine by AlbertoArias is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
6 rutina para cuerpo completo para toda la semana en la que incluye pecho espalda bíceps actrices de cuádriceps trimlices
Routine detail
Day 1
Pecho #1
Est. 65 min
6 exercises
Barbell Bench Press
6 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Day 2
Espalda #1
Est. 50 min
5 exercises
Barbell Bent-Over Row
6 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Day 3
Pernas y Core
Est. 97 min
11 exercises
Barbell Squat
6 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Bridge
3 Sets
Glute Kickback (Kneeling)
4 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Parallel Bar Hip Flexion
4 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 10 Reps
Day 4
Pecho #2
Est. 60 min
6 exercises
Cable Cross-Over
6 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Day 5
Espalda #2
Est. 62 min
6 exercises
Barbell One-Arm Row
6 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
