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hst semana 3-4 ciclo 2 3 T/P FB
General
Advanced
Barbell
Plan Details
The hst semana 3-4 ciclo 2 3 T/P FB routine by brantek is a 14 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Torso 3
Est. 62 min
12 exercises
farmer walk
3 Sets
Barbell Incline Bench Press
2 Sets x 10 Reps
Barbell Bench Press
2 Sets x 10 Reps
Barbell Military Press
2 Sets x 10 Reps
EZ Bar Curl
2 Sets x 10 Reps
biceps 5x5x5
3 Sets x 8 Reps
facepull 5x5x5
3 Sets x 5 Reps
Pull-Up
2 Sets x 10 Reps
Barbell Bent-Over Row
2 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 10 Reps
Dip
2 Sets x 10 Reps
triceps 5x5x5
3 Sets x 5 Reps
Mon
Torso 4
Est. 62 min
12 exercises
Chin-Up with Knee Raise
2 Sets x 10 Reps
Machine Inverted Row
2 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 10 Reps
Bench Dip
2 Sets x 10 Reps
facepull 5x5x5
3 Sets x 5 Reps
farmer walk
3 Sets
Barbell Incline Bench Press
2 Sets x 10 Reps
Dumbbell Press (Stability Ball)
2 Sets x 10 Reps
Dumbbell Shoulder Press
2 Sets x 10 Reps
Dumbbell Incline Curl
2 Sets x 10 Reps
biceps y triceps 10x10
3 Sets x 10 Reps
Tricep Push-Up
2 Sets x 10 Reps
Mon
FB 3 (1)
Est. 57 min
11 exercises
Barbell Squat
2 Sets x 10 Reps
Barbell Deadlift
2 Sets x 10 Reps
Barbell Standing Calf Raise
2 Sets x 10 Reps
Barbell Incline Bench Press
2 Sets x 10 Reps
Pull-Up
2 Sets x 10 Reps
Barbell Bench Press
2 Sets x 10 Reps
Barbell Bent-Over Row
2 Sets x 10 Reps
Barbell Military Press
2 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 10 Reps
EZ Bar Curl
2 Sets x 10 Reps
Dip
2 Sets x 10 Reps
Mon
FB 4 (2)
Est. 53 min
11 exercises
Barbell Front Squat
2 Sets x 10 Reps
Barbell Sumo Deadlift
2 Sets x 10 Reps
Barbell Incline Bench Press
2 Sets x 10 Reps
Pull-Up (Hammer Grip)
2 Sets x 10 Reps
Dumbbell Press (Stability Ball)
2 Sets x 10 Reps
Machine Inverted Row
2 Sets x 10 Reps
Barbell Military Press
2 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 10 Reps
Dumbbell Incline Curl
2 Sets x 10 Reps
Tricep Push-Up
2 Sets x 10 Reps
Barbell Standing Calf Raise
2 Sets x 10 Reps
Tue
Pierna 4
Est. 39 min
7 exercises
Barbell Front Squat
2 Sets x 10 Reps
Barbell Sumo Deadlift
2 Sets x 10 Reps
Barbell Step-Up
2 Sets x 10 Reps
Box Jump Multiple Response
2 Sets x 10 Reps
Dumbbell Step-Up
2 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 10 Reps
Barbell Standing Calf Raise
2 Sets x 10 Reps
Tue
Pierna 3
Est. 33 min
6 exercises
Barbell Deep Squat
2 Sets x 10 Reps
Dumbbell Lunge
2 Sets x 10 Reps
Barbell Standing Calf Raise
2 Sets x 10 Reps
Barbell Clean Deadlift
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Kettlebell Single-Leg Deadlift
2 Sets x 10 Reps
Wed
FB 4 (1)
Est. 58 min
11 exercises
Barbell Front Squat
2 Sets x 10 Reps
Barbell Sumo Deadlift
2 Sets x 10 Reps
Barbell Standing Calf Raise
2 Sets x 10 Reps
Barbell Incline Bench Press
2 Sets x 10 Reps
Chin-Up with Knee Raise
2 Sets x 10 Reps
Dumbbell Press (Stability Ball)
2 Sets x 10 Reps
Machine Inverted Row
2 Sets x 10 Reps
Barbell Military Press
2 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 10 Reps
Dumbbell Incline Curl
2 Sets x 10 Reps
Tricep Push-Up
2 Sets x 10 Reps
Wed
FB 3 (2)
Est. 52 min
11 exercises
Barbell Squat
2 Sets x 10 Reps
Barbell Clean Deadlift
2 Sets x 10 Reps
Barbell Incline Bench Press
2 Sets x 10 Reps
Pull-Up
2 Sets x 10 Reps
Barbell Bench Press
2 Sets x 10 Reps
Barbell Bent-Over Row
2 Sets x 10 Reps
Barbell Military Press
2 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 10 Reps
EZ Bar Curl
2 Sets x 10 Reps
Dip
2 Sets x 10 Reps
Barbell Standing Calf Raise
2 Sets x 10 Reps
Thu
Torso 3
Est. 62 min
12 exercises
Barbell Incline Bench Press
2 Sets x 10 Reps
Pull-Up
2 Sets x 10 Reps
Barbell Bench Press
2 Sets x 10 Reps
Barbell Bent-Over Row
2 Sets x 10 Reps
Barbell Military Press
2 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 10 Reps
EZ Bar Curl
2 Sets x 10 Reps
Dip
2 Sets x 10 Reps
biceps 5x5x5
3 Sets x 5 Reps
farmer walk
3 Sets
triceps 5x5x5
3 Sets x 5 Reps
facepull 5x5x5
3 Sets x 5 Reps
Thu
Torso 4
Est. 57 min
11 exercises
Barbell Incline Bench Press
2 Sets x 10 Reps
Dumbbell Press (Stability Ball)
2 Sets x 10 Reps
Dumbbell Shoulder Press
2 Sets x 10 Reps
Dumbbell Incline Curl
2 Sets x 10 Reps
biceps y triceps 10x10
3 Sets x 10 Reps
Chin-Up with Knee Raise
2 Sets x 10 Reps
Machine Inverted Row
2 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 10 Reps
Bench Dip
2 Sets x 10 Reps
facepull 5x5x5
3 Sets x 5 Reps
farmer walk
3 Sets
Fri
Pierna 3
Est. 27 min
5 exercises
Barbell Deep Squat
2 Sets x 10 Reps
Barbell Clean Deadlift
2 Sets x 10 Reps
Dumbbell Lunge
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Barbell Standing Calf Raise
2 Sets x 10 Reps
Fri
Pierna 4
Est. 33 min
6 exercises
Barbell Front Squat
2 Sets x 10 Reps
Barbell Step-Up
2 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 10 Reps
Barbell Sumo Deadlift
2 Sets x 10 Reps
Box Jump Multiple Response
2 Sets x 10 Reps
Barbell Standing Calf Raise
2 Sets x 10 Reps
Fri
FB 3 (1)
Est. 53 min
10 exercises
Barbell Squat
2 Sets x 10 Reps
Barbell Clean Deadlift
2 Sets x 10 Reps
Barbell Incline Bench Press
2 Sets x 10 Reps
Pull-Up
2 Sets x 10 Reps
Dumbbell Press (Stability Ball)
2 Sets x 10 Reps
Barbell Military Press
2 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 10 Reps
EZ Bar Curl
2 Sets x 10 Reps
Dip
2 Sets x 10 Reps
Barbell Bent-Over Row
2 Sets x 10 Reps
Fri
FB 4 (2)
Est. 48 min
10 exercises
Barbell Front Squat
2 Sets x 10 Reps
Barbell Sumo Deadlift
2 Sets x 10 Reps
Barbell Incline Bench Press
2 Sets x 10 Reps
Pull-Up (Hammer Grip)
2 Sets x 10 Reps
Dumbbell Press (Stability Ball)
2 Sets x 10 Reps
Machine Inverted Row
2 Sets x 10 Reps
Barbell Military Press
2 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 10 Reps
Dumbbell Incline Curl
2 Sets x 10 Reps
Tricep Push-Up
2 Sets x 10 Reps
