Loading...
Apfau full body V.2
AUDIO TIP
General
Intermediate
Dumbbell
Plan Details
The Apfau full body V.2 routine by alerule is a 2 day workout plan. It is an intermediate level plan to achieve general fitness goals.
+2kg dopo 3 settimane. Forza 4x4-5-6 Iper 3x8-9-10 o 3x10-11-12 Se fallisci una serie in un allenamento, ripeterla nel successivo, se si fallisce ridurre il peso del 10%.
Routine detail
Day 1
Workout Day #1
Est. 85 min
10 exercises
Plank
3 Sets
Barbell Deadlift
4 Sets x 4 Reps
Barbell Squat
4 Sets x 4 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Barbell Bench Press
4 Sets x 4 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 4 Reps
Day 2
Workout Day #2
Est. 90 min
10 exercises
Dumbbell Calf Raise
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Bench Weighted Decline Crunch
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 4 Reps
Weighted Pull-Up
4 Sets x 4 Reps
Barbell Military Press
4 Sets x 4 Reps
Chin-Up with Knee Raise
4 Sets x 4 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
