Hans - JEFIT

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Hans - JEFIT

Hans

General

Advanced

Machine strength

Plan Details

The Hans routine by HansRamirezSalgado is a 11 day workout plan. It is an advanced level plan to achieve general fitness goals.

Pecho-Biceps-TrÃceps Piernas-Pantorrilas Espalda-Hombros Abs diarios.

Routine detail

Any

Abs

Est. 26 min

4 exercises

Crunch Demonstration

Crunch

4 Sets x 30 Reps

Crunch with Hands Overhead Demonstration

Crunch with Hands Overhead

4 Sets x 25 Reps

Alternating Reach and Catch Demonstration

Alternating Reach and Catch

4 Sets x 30 Reps

Plancha brazos extendidos Demonstration

Plancha brazos extendidos

4 Sets x 12 Reps

Any

Abs2

Est. 35 min

4 exercises

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

4 Sets x 30 Reps

Cable Side Bend Demonstration

Cable Side Bend

4 Sets x 30 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

4 Sets x 30 Reps

Side Plank Demonstration

Side Plank

4 Sets x 8 Reps

Any

Espalda Hombros 1

Est. 38 min

8 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 8 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 8 Reps

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

4 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 8 Reps

Cable Shrug Demonstration

Cable Shrug

4 Sets x 12 Reps

Any

Espalda Hombros 2

Est. 49 min

9 exercises

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

4 Sets x 8 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

4 Sets x 8 Reps

Machine Seated Row Demonstration

Machine Seated Row

4 Sets x 8 Reps

Machine Seated Row Demonstration

Machine Seated Row

3 Sets x 8 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

4 Sets x 8 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 12 Reps

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

4 Sets x 8 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 8 Reps

Cable Shrug Demonstration

Cable Shrug

4 Sets x 12 Reps

Any

Piernas Pantorrilas 2

Est. 30 min

5 exercises

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 8 Reps

Hack Squat Demonstration

Hack Squat

4 Sets x 8 Reps

Hack Calf Raise Demonstration

Hack Calf Raise

4 Sets x 8 Reps

Pantorrillas punta afuera hacka Demonstration

Pantorrillas punta afuera hacka

4 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 12 Reps

Any

Piernas pantorrillas 3

Est. 65 min

7 exercises

Side Step-Up Demonstration

Side Step-Up

4 Sets x 12 Reps

Hack Squat Demonstration

Hack Squat

4 Sets x 12 Reps

Hack Squat (Narrow Stance) Demonstration

Hack Squat (Narrow Stance)

4 Sets x 12 Reps

Stability Ball Wall Squat Demonstration

Stability Ball Wall Squat

4 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 12 Reps

Pantorrillas punta abierta Demonstration

Pantorrillas punta abierta

4 Sets x 12 Reps

Any

Piernas pantorrilla 1

Est. 43 min

6 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 15 Reps

Machine Leg Press (Wide Stance) Demonstration

Machine Leg Press (Wide Stance)

4 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

6 Sets x 12 Reps

Machine Leg Press (Narrow Stance) Demonstration

Machine Leg Press (Narrow Stance)

4 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 15 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 15 Reps

Any

Espalda hombros 3

Est. 75 min

8 exercises

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

4 Sets x 12 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

4 Sets x 12 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 12 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

4 Sets x 12 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

4 Sets x 12 Reps

Cable Deltoid Raise Demonstration

Cable Deltoid Raise

4 Sets x 12 Reps

Cable Shrug Demonstration

Cable Shrug

4 Sets x 12 Reps

Banca hombros Demonstration

Banca hombros

4 Sets x 12 Reps

Any

Pecho BÃceps TrÃceps 1

Est. 47 min

8 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 12 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 12 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 12 Reps

EZ Bar Preacher Curl (Close Grip) Demonstration

EZ Bar Preacher Curl (Close Grip)

4 Sets x 12 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

4 Sets x 12 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

4 Sets x 12 Reps

Any

Pecho Biceps Triceps2

Est. 48 min

9 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 10 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 10 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

3 Sets x 10 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

3 Sets x 10 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 10 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

3 Sets x 10 Reps

Cable Tricep Kickback Demonstration

Cable Tricep Kickback

4 Sets x 12 Reps

Any

Abs3

Est. 34 min

4 exercises

Plank Demonstration

Plank

4 Sets

Bench Plank Demonstration

Bench Plank

4 Sets

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

4 Sets x 12 Reps

Side Plank Demonstration

Side Plank

4 Sets x 12 Reps