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TORSO-PIERNAS
General
Beginner
Dumbbell
Plan Details
The TORSO-PIERNAS routine by A.Roca is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
TORSO A
Est. 42 min
7 exercises
Bench Push-Up
3 Sets x 8 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Decline Tricep Extension
3 Sets x 8 Reps
Day 2
PIERNAS A
Est. 40 min
7 exercises
Kettlebell Goblet Squat
3 Sets x 8 Reps
Double Leg Hundreds
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Day 3
TORSO B
Est. 44 min
7 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Day 4
PIERNAS B
Est. 41 min
7 exercises
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Decline Reverse Crunch
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Decline Oblique Crunch
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
