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Pacific 2016
General
Intermediate
Machine strength
Plan Details
The Pacific 2016 routine by manuel_arce is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Tue
Espalda y Triceps
Est. 28 min
4 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Machine Dip
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Wed
Pectoral y Biceps
Est. 116 min
15 exercises
Preacher Curl Machine
4 Sets x 12 Reps
Machine Hammer Curl
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Machine Bench Press
4 Sets x 12 Reps
Barbell Bench Press (Wide Grip)
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Cable One-Arm High Curl
4 Sets x 12 Reps
Dumbbell Bicep Curl (Supine Wide Grip)
4 Sets x 12 Reps
Fri
Piernas
Est. 66 min
7 exercises
Elliptical Training
1 Set
Machine Leg Extension
4 Sets x 15 Reps
Machine Hip Abduction
4 Sets x 15 Reps
Machine Hip Adduction
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 12 Reps
