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kWp Level 3 Training Program
Sport
Intermediate
Machine strength
Plan Details
The kWp Level 3 Training Program routine by rgm28984 is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Routine detail
Day 1
Lumbar Cuadriceps Glúteo Abductor
Est. 75 min
20 exercises
Barbell Good Morning
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Jefferson Squat
3 Sets x 8 Reps
Barbell Lateral Lunge
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Cable Deadlift
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Dumbbell Lateral Lunge with Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Band Hip Lift
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Dumbbell Iron Cross
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Day 2
Oblicuos Pecho Hombro TrÃceps
Est. 133 min
20 exercises
Abdominal Pendulum
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Dumbbell Hammer Shoulder Press
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Cable Reverse Wood Chop
3 Sets x 8 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 8 Reps
Dumbbell Alternating Arnold Press
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Cable Crunch Kneeling Rotation
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Seated Alternating Reverse Fly
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Day 3
Piramidal Femoral Sóleo Gemelo
Est. 68 min
15 exercises
Plank
3 Sets
Barbell Pin-Off Good Morning
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Seated Bench Leg Pull-In
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Single-Leg Calf Press
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 8 Reps
Cable Standing Leg Curl
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Single-Leg Cobra
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Day 4
LÃnea Alba Espalda Biceps Antebrazo
Est. 128 min
20 exercises
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Dumbbell High Curl
3 Sets x 8 Reps
Cable One-Arm Reverse Curl
3 Sets x 8 Reps
Cable Crunch
3 Sets x 8 Reps
Machine Assisted Chin-Up
3 Sets x 8 Reps
Cable Incline Bicep Curl
3 Sets x 8 Reps
Smith Machine Behind the Back Wrist Curl
3 Sets x 8 Reps
Cable Kneeling Crunch
3 Sets x 8 Reps
Cable Rope Seated Crossover Row
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl (Neutral Grip)
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 8 Reps
