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3° Mesociclo
General
Intermediate
Barbell
Plan Details
The 3° Mesociclo 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
Seduta 1 Spinta parte alta, squat + pushup EMOM 10'
7 exercises
Barbell Bench Press
3 Sets x 3 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm French Press (Stability Ball)
3 Sets x 8 Reps
Push-Up
10 Sets x 10 Reps
Barbell Squat
3 Sets x 3 Reps
Machine Leg Extension
3 Sets x 8 Reps
Jump Squat
10 Sets x 10 Reps
Day 2
Seduta 2 tirata, curl emom
8 exercises
Chin-Up with Knee Raise
3 Sets x 3 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Incline Row (Reverse Grip)
3 Sets x 8 Reps
Barbell Curl
10 Sets x 10 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Machine Single-Leg Curl
10 Sets x 10 Reps
Sit-Up
3 Sets x 8 Reps
Day 3
Workout 3 dip + calf emom
7 exercises
Barbell Bench Press
5 Sets x 2 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dip
10 Sets x 10 Reps
Barbell Front Squat
5 Sets x 2 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Dumbbell Calf Raise
10 Sets x 10 Reps
Day 4
Tirata 4
6 exercises
Pull-Up
5 Sets x 2 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
EZ Bar Curl
10 Sets x 10 Reps
Barbell Deadlift
5 Sets x 2 Reps
Barbell Romanian Deadlift
10 Sets x 10 Reps
