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hay apa
General
Intermediate
Barbell
Plan Details
The hay apa routine by ramlmontes is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
pecho y hombro
Est. 49 min
8 exercises
Barbell Push Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Tue
espalda
Est. 32 min
5 exercises
Pull-Up
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Wed
pierna
Est. 54 min
10 exercises
Machine Leg Extension
3 Sets x 10 Reps
Barbell 1/2 Squat
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Clean Deadlift
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Thu
bisep tricep antebrazo
Est. 27 min
5 exercises
EZ Bar French Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Fri
hombro pecho
Est. 0 min
0 exercises
This day is empty
