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60 minutes
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The 60 minutes routine by dypiero is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Get Fit in 90 days with this workout plan that I choose for you who wants to loose weight and build muscle ??.
Routine detail
Any
Bíceps - Braços
Est. 51 min
7 exercises
Dumbbell Alternating Seated Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Any
Chest - Peito
Est. 75 min
9 exercises
Dip
3 Sets x 15 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 15 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 15 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 15 Reps
Dumbbell Incline One-Arm Press
3 Sets x 15 Reps
Dumbbell Incline One-Arm Fly
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Cable Upper Chest Crossover
3 Sets x 10 Reps
Any
Sholders - Ombros
Est. 72 min
10 exercises
Smith Machine Shoulder Press
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Cable Rope Deltoid Row
3 Sets x 10 Reps
Any
Triceps
Est. 74 min
10 exercises
Weighted Tricep Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Dumbbell Incline Tricep Extension
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
EZ Bar Incline Tricep Extension
3 Sets x 10 Reps
Any
Six Pack
Est. 60 min
10 exercises
Oblique Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Weighted Hanging Knee Raise
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
