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YDNACP - MALE
General
Intermediate
Machine strength
Plan Details
The YDNACP - MALE routine by ydnacp is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Rotina feita para um grupo de amigos.
Routine detail
Day 1
PEITO - ABDOMEN
Est. 146 min
17 exercises
Running
1 Set
Barbell Bench Press
3 Sets x 10 Reps
Machine Fly
4 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
4 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Decline Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Abdominal Pendulum
4 Sets x 15 Reps
Machine Back Extension
4 Sets x 15 Reps
Plank
2 Sets
Alternating Heel Touch
3 Sets x 20 Reps
Cross Body Crunch
3 Sets x 15 Reps
Air Bike
3 Sets x 30 Reps
Crunch
3 Sets x 20 Reps
Day 2
BICEPS - TRICEPS - ABDOMEN
Est. 170 min
20 exercises
Running
1 Set
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Cable Side Bend
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Cable Crunch
3 Sets x 15 Reps
Machine Seated Tricep Dip
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Dumbbell Reverse Concentration Curl
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Abdominal Pendulum
3 Sets x 15 Reps
Machine Back Extension
4 Sets x 15 Reps
Plank
2 Sets
Dumbbell Tricep Extension
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Day 3
COSTAS - OMBRO - ABDOMEN
Est. 165 min
21 exercises
Running
1 Set
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Machine Vertical Row (Close Grip)
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Abdominal Pendulum
3 Sets x 15 Reps
Machine Back Extension
4 Sets x 15 Reps
Plank
2 Sets
Back Hyperextension
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Day 4
PERNAS - TRAPEZIO - ABDOMEN
Est. 170 min
20 exercises
Running
1 Set
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 15 Reps
Machine Hip Adduction
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Leverage Shoulder Press
3 Sets x 10 Reps
Smith Machine Shrug
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Abdominal Pendulum
3 Sets x 15 Reps
Machine Back Extension
4 Sets x 15 Reps
Plank
2 Sets
Smith Machine Bench Squat
3 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 10 Reps
Day 5
CARDIO - ABDOMEN
Est. 189 min
18 exercises
Running
1 Set
Machine Ab Crunch
4 Sets x 15 Reps
Abdominal Pendulum
3 Sets x 15 Reps
Machine Back Extension
4 Sets x 15 Reps
Plank
2 Sets
Running
1 Set
Cable Side Bend
3 Sets x 15 Reps
Cable Crunch
3 Sets x 15 Reps
Cable Reverse Wood Chop
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Running
1 Set
Parallel Bar Hip Raise
4 Sets x 15 Reps
Seated Leg Tuck
4 Sets x 15 Reps
Alternating Heel Touch
3 Sets x 20 Reps
Cross Body Crunch
3 Sets x 15 Reps
Air Bike
3 Sets x 30 Reps
Crunch
3 Sets x 20 Reps
Running
1 Set
