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Entrenamiento gym 4/7
AUDIO TIP
General
Intermediate
None
Plan Details
The Entrenamiento gym 4/7 routine by YRs22 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Cada 6 semanas se realiza progresión de inicio con reps. al 80 % de capacidad máxima de peso con 5-6 reps a la 6ta semana aumentas reps 8-11 , siguiente 6 semanas 12-16 reps y al terminar 6 semana de esto aumentas pesos Miembro superior 2 kilos e inferior 5-10 kilos
Routine detail
Day 1
Espalda y Abs
Est. 0 min
14 exercises
Cable Rear Pulldown (Wide Grip)
3 Sets x 8,8,7 Reps
Cable Seated Row
3 Sets x 8,7,7 Reps
Barbell Incline Bench Pull
3 Sets x 8,7,7 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 5,5,15 Reps
Sit-Up
1 Set x 15 Reps
Jackknife Sit-Up
1 Set x 12 Reps
Plank with Alternating Knee Drive
1 Set x 20 Reps
Leg Raise
1 Set x 11 Reps
Plank
1 Set
Side Plank
1 Set x 8 Reps
Dead Bug
1 Set x 35 Reps
Scissor Kick
1 Set x 35 Reps
Plank with Shoulder Taps
1 Set x 8 Reps
Day 2
Pierna y glúteos
Est. 0 min
6 exercises
Barbell Hip Thrust
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8,8,7 Reps
Bodyweight Sumo Squat
3 Sets x 12,12,15 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 35 Reps
Day 3
Tríceps y hombro
Est. 0 min
8 exercises
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Push-Up
3 Sets x 15 Reps
Machine Decline Chest Press
3 Sets x 8,6,6 Reps
Machine Inner Chest Press
3 Sets x 6,7,7 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8,8,15 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8,15,8 Reps
Day 4
Pierna/gluteo
Est. 0 min
7 exercises
Hack Squat
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 35 Reps
