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2015 FULL BODY
General
Intermediate
Dumbbell
Plan Details
The 2015 FULL BODY routine by A.Roca is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
1 FB enfasis pecho
Est. 60 min
10 exercises
Push-Up
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Day 2
2 FB enfasis espalda
Est. 56 min
9 exercises
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Day 3
3 FB enfasis hombros piernas
Est. 67 min
11 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Elevated Push-Up
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Day 4
4 FB enfasis piernas
Est. 74 min
13 exercises
Bodyweight Squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Hundreds
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Decline Bench Knee Raise
3 Sets x 8 Reps
Side Bridge
3 Sets
Dumbbell Step-Up
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Ab Draw Leg Slide
3 Sets x 8 Reps
Day 5
5 FB enfasis brazos
Est. 69 min
11 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell One-Arm Arnold Press
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
