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VERANO2013
General
Intermediate
Dumbbell
Plan Details
The VERANO2013 routine by A.Roca is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
PECHO TRICEPS
Est. 54 min
9 exercises
Dumbbell Pullover on Stability Ball
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 8 Reps
Tue
ESPALDA BICEPS
Est. 66 min
11 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Kettlebell Alternating Row
3 Sets x 8 Reps
Back Extension (Prone)
3 Sets
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Wed
ABDOMINALES
Est. 22 min
4 exercises
Hip Raise
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Ab Draw Leg Slide
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
Thu
BRAZOS
Est. 37 min
6 exercises
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Alternating Press (Palms In)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Sat
TODO
Est. 59 min
10 exercises
Air Bike
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Kettlebell Alternating Row
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Any
PIERNAS
Est. 42 min
7 exercises
Bench Leg and Hip Stretch
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Reverse Hyper (Flat Bench)
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
