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rutina keniana
General
Intermediate
Machine strength
Plan Details
The rutina keniana routine by marcovr27 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Biceps-Hombros-Abs
Est. 76 min
12 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Decline Oblique Crunch
3 Sets x 8 Reps
Rueda en rodillas
3 Sets x 8 Reps
Plank
3 Sets
Day 2
Pierna-Antebrazo
Est. 50 min
8 exercises
Machine Leg Extension
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
Day 3
Espalda-Tricep-Abs
Est. 51 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Upper Row
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
maquina gym
3 Sets x 8 Reps
Plank
3 Sets
Day 4
Pecho-Biceps-Hombro
Est. 51 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
serie 555
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Day 5
Pierna-Abs
Est. 77 min
12 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Plank
3 Sets
Day 6
Pecho-Espalda-Tricep
Est. 51 min
8 exercises
Machine Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Elevated Push-Up
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
