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2016 TORSO - PIERNA
General
Intermediate
Barbell
Plan Details
The 2016 TORSO - PIERNA routine by A.Roca is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
PIERNA
Est. 42 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Day 2
TORSO
Est. 50 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Day 3
PIERNA
Est. 49 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Step-Up
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Day 4
TORSO
Est. 43 min
7 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
