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MIDAS Limitless
General
Intermediate
Machine strength
Plan Details
The MIDAS Limitless routine by oscarbest92 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Rutina de acondicionamiento fisico general de semana a semana
Routine detail
Mon
Pierna
Est. 101 min
16 exercises
Machine Hip Abduction
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Smith Machine Squat
3 Sets x 15 Reps
Barbell 1/4 Squat
3 Sets x 15 Reps
Barbell Bench Squat
3 Sets x 15 Reps
Barbell Kneeling Squat
3 Sets x 15 Reps
Glute Kickback (Kneeling)
3 Sets x 15 Reps
Bridge
3 Sets
Knee to Chest (Supine)
3 Sets x 10 Reps
Single-Leg Glute Bridge
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 15 Reps
Machine Leg Press (Wide Stance)
3 Sets x 15 Reps
Tue
Pecho
Est. 70 min
11 exercises
Push-Up
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press (Palms in)
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Wed
Biceps-Triceps
Est. 100 min
15 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Bench Dip
5 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Machine Dip
5 Sets x 25 Reps
EZ Bar French Press
3 Sets x 12 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 12 Reps
Thu
Espalda
Est. 100 min
15 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Machine Back Extension
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Barbell Deadlift
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 15 Reps
Fri
Hombros+Antebrazos
Est. 149 min
22 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 40 Reps
Machine Shoulder Press
3 Sets x 15 Reps
Smith Machine Shrug
3 Sets x 30 Reps
Smith Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Reverse Fly
4 Sets x 12 Reps
Barbell Push Press
3 Sets x 12 Reps
Dumbbell Rear Deltoid Row
3 Sets x 12 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 10 Reps
Smith Machine Wrist Curl
3 Sets x 15 Reps
Smith Machine Behind the Back Wrist Curl
3 Sets x 15 Reps
Dumbbell One-Arm Wrist Curl Over Bench (Neutral)
3 Sets x 15 Reps
Cable Reverse Curl
3 Sets x 15 Reps
Dumbbell Seated Wrist Curl (Neutral Grip)
3 Sets x 15 Reps
Dumbbell Reverse Wrist Curl
3 Sets x 15 Reps
Weight Plate Hand Squeeze
3 Sets x 15 Reps
Cable Wrist Curl
3 Sets x 15 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 15 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 15 Reps
Any
Abs + Cardio
Est. 156 min
16 exercises
Step Machine
1 Set
Decline Crunch
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 50 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Decline Bench Weighted Twist
3 Sets x 15 Reps
Elliptical Training
1 Set
Bench Weighted Decline Crunch
3 Sets x 15 Reps
Bench Crunch
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 20 Reps
Dumbbell Side Bend
3 Sets x 40 Reps
Scissor Kick
3 Sets x 8 Reps
Decline Oblique Crunch
3 Sets x 8 Reps
Sit-Up
3 Sets x 15 Reps
Alternating Heel Touch
3 Sets x 15 Reps
