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FUERTROFIA
General
Intermediate
Machine strength
Plan Details
The FUERTROFIA routine by Osvaldo_R is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
FUERLOW
Est. 41 min
5 exercises
Smith Machine Squat
4 Sets x 5 Reps
Barbell Clean Deadlift
4 Sets x 5 Reps
Machine Leg Extension
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 6 Reps
Machine Calf Raise
3 Sets x 6 Reps
Day 2
FUERTOP
Est. 33 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Barbell Curl
2 Sets x 6 Reps
Dumbbell Tricep Extension
2 Sets x 5 Reps
Day 3
LOWTROFIA
Est. 49 min
6 exercises
Smith Machine Squat
4 Sets x 12 Reps
Barbell Clean Deadlift
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Hack Squat
3 Sets x 8 Reps
Day 4
TOPTROFIA
Est. 47 min
7 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
EZ Bar Decline Tricep Extension
2 Sets x 12 Reps
Barbell Curl
2 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
2 Sets x 12 Reps
Day 9
pecho, hombros y triceps.
Est. 54 min
9 exercises
Dumbbell Bench Press
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 5 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 5 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 5 Reps
Cable Shoulder Extension
3 Sets x 5 Reps
Day 10
espalda, biceps y trapecio
Est. 56 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
