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Fase 1 - Pérdida de Peso
Cutting
Beginner
Machine strength
Plan Details
The Fase 1 - Pérdida de Peso routine is a 3 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
-- 4x 10 (12) -- 1 x 10 (12) 85% 2 x 10 (11) 88% 3 x 10 (11) 93% 4 x 10 (10) 100% 1' 30'' -> descanso entre series 2'' -> descanso entre ejercicios X' Pesas 10' Abs (aprox) 30' Carrera ---- DÃa 1 ---- Pecho Bicep Abs Carrera Continua ---- DÃa 2 ---- Espalda Hombros Abs Cambios de Ritmo ---- DÃa 3 ---- Piernas Triceps Abs Carrera Continua
Routine detail
Day 1
DÃa 1 - Pecho, BÃceps; Abs; Carrera Continua
Est. 110 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Aperturas en contractor de de pecho (brazos ang 90º)
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Decline Bench Leg Raise
3 Sets x 10 Reps
Running
1 Set
Day 2
DÃa 2 - Espalda, Hombros; Abs; Cambios de Ritmo
Est. 136 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Rope Seated Row
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 20 Reps
Decline Crunch
3 Sets x 20 Reps
Decline Bench Leg Raise
3 Sets x 20 Reps
Running
1 Set
Day 3
DÃa 3 - Piernas, TrÃcep; Abs; Carrera Continua
Est. 126 min
8 exercises
Dumbbell Squat
4 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Weighted Bench Dip
4 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 20 Reps
Decline Crunch
3 Sets x 20 Reps
Decline Bench Leg Raise
3 Sets x 20 Reps
Running
1 Set
