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Rutina de 4 días
General
Intermediate
Barbell
Plan Details
The Rutina de 4 días routine is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
To create your own custom workout, set this workout as your current routine and add your own exercises! <b>Where is my workout?</b> If you "Set Plan" the workout will take your default workout on the workout tab of the app. By adding to favorite, the workout will appear under "My Plans". <b>Renaming Workout Days</b> Swipe left to rename, change the status or duplicate workout days. <b>Changing Default Reps and Starting Weight</b> Swipe left on the exercise cell and tap the edit icon.
Routine detail
Day 1
Empujar: Pecho y triceps (Opcionalmente gemelos)
6 exercises
Barbell Bench Press
4 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 6 Reps
Dip
4 Sets x 6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 6 Reps
Dumbbell Seated Tricep Press
4 Sets x 6 Reps
Calf Press On Leg Press
4 Sets x 6 Reps
Day 2
Tirar: Espalda y bíceps (Adicionalmente Abdominales)
6 exercises
Pull-Up
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Barbell Curl
4 Sets x 6 Reps
Dumbbell Hammer Curl
4 Sets x 6 Reps
Hanging Knee Raise
4 Sets x 6 Reps
Day 3
Empujar: Hombro (Adiciconalmente pantorrillas)
5 exercises
Barbell Military Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
4 Sets x 6 Reps
Dumbbell Seated Alternating Reverse Fly
4 Sets x 6 Reps
Smith Machine Shrug
4 Sets x 6 Reps
Machine Calf Raise
4 Sets x 6 Reps
Day 4
Pierna
5 exercises
Barbell Deep Squat
4 Sets x 6 Reps
Machine Leg Press
4 Sets x 6 Reps
Machine Leg Curl (Prone)
4 Sets x 6 Reps
Barbell Hip Thrust
4 Sets x 6 Reps
Hanging Knee Raise
4 Sets x 6 Reps
