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FEBRERO 214
General
Intermediate
Dumbbell
Plan Details
The FEBRERO 214 routine by A.Roca is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
ESPALDA 4 - GEMELO 2 -ABS sup
Est. 70 min
12 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Pullover (Stability Ball)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Bent-Over Tricep Extension
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Hip Raise
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
Tue
PECHO 4 - FEMORAL 1 - ABS inf oblic
Est. 67 min
11 exercises
Push-Up
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
All Fours Quad Stretch
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Ab Draw Leg Slide
3 Sets x 8 Reps
Side Bridge
3 Sets
Thu
HOMBROS 4 - CUADRICEPS 3 - ABS sup
Est. 54 min
9 exercises
Dumbbell Dublin Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Decline Bench Ab Reach
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
Fri
TRICEPS 4 - BICEPS 3 - ABS inf oblic
Est. 62 min
10 exercises
Bench Dip
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Bench Oblique Crunch
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dragon Flag
3 Sets x 8 Reps
Any
ABS
Est. 30 min
6 exercises
Air Bike
3 Sets x 8 Reps
Plank
3 Sets
Mountain Climber
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
