Memo 3ra fase

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Memo 3ra fase - JEFIT

Memo 3ra fase

AUDIO TIP

General

Advanced

Machine strength

Plan Details

The Memo 3ra fase routine by rolonro is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.

Tu rutina compadre

Routine detail

Day 8

4 Hombros

Est. 0 min

19 exercises

Dumbbell Lateral Raise

1 Set x 15 Reps

Weight Plate Front Raise

1 Set x 15 Reps

Dumbbell Lateral Raise

1 Set x 15 Reps

Weight Plate Front Raise

1 Set x 15 Reps

Dumbbell Lateral Raise

1 Set x 15 Reps

Weight Plate Front Raise

1 Set x 15 Reps

Leverage Shoulder Press

1 Set x 15 Reps

Barbell Upright Row

1 Set x 15 Reps

Leverage Shoulder Press

1 Set x 12 Reps

Barbell Upright Row

1 Set x 12 Reps

Leverage Shoulder Press

1 Set x 10 Reps

Barbell Upright Row

1 Set x 10 Reps

Leverage Shoulder Press

1 Set x 8 Reps

Barbell Upright Row

1 Set x 8 Reps

Leverage Shoulder Press

1 Set x 6 Reps

Barbell Upright Row

1 Set x 6 Reps

Dumbbell Seated Press (Palms In)

4 Sets x 8 Reps

Machine Deltoid Raise

3 Sets x 21 Reps

Handstand Push-Up

1 Set x 99 Reps

Day 8

3 espalda & bicep

Est. 0 min

31 exercises

Cable Lat Pulldown (Wide Grip)

1 Set x 15 Reps

Dumbbell Seated Bicep Curl

1 Set x 15 Reps

Cable Lat Pulldown (Wide Grip)

1 Set x 15 Reps

Dumbbell Seated Bicep Curl

1 Set x 15 Reps

Cable Lat Pulldown (Wide Grip)

1 Set x 15 Reps

Dumbbell Seated Bicep Curl

1 Set x 15 Reps

Dumbbell Incline Bench Row

1 Set x 15 Reps

Cable Bicep Curl

1 Set x 15 Reps

Dumbbell Incline Bench Row

1 Set x 12 Reps

Cable Bicep Curl

1 Set x 12 Reps

Dumbbell Incline Bench Row

1 Set x 10 Reps

Cable Bicep Curl

1 Set x 10 Reps

Dumbbell Incline Bench Row

1 Set x 8 Reps

Cable Bicep Curl

1 Set x 8 Reps

Dumbbell Incline Bench Row

1 Set x 6 Reps

Cable Bicep Curl

1 Set x 6 Reps

T Bar Row

1 Set x 8 Reps

Dumbbell Hammer Curl

1 Set x 8 Reps

T Bar Row

1 Set x 8 Reps

Dumbbell Hammer Curl

1 Set x 8 Reps

T Bar Row

1 Set x 8 Reps

Dumbbell Hammer Curl

1 Set x 8 Reps

T Bar Row

1 Set x 8 Reps

Dumbbell Hammer Curl

1 Set x 8 Reps

Cable Front Lat Pulldown (Close Grip)

1 Set x 21 Reps

EZ Bar Curl

1 Set x 21 Reps

Cable Front Lat Pulldown (Close Grip)

1 Set x 21 Reps

EZ Bar Curl

1 Set x 21 Reps

Cable Front Lat Pulldown (Close Grip)

1 Set x 21 Reps

EZ Bar Curl

1 Set x 21 Reps

Weighted Pull-Up

1 Set x 99 Reps

Day 8

2 pecho & tricep

Est. 0 min

32 exercises

Barbell Incline Bench Press

1 Set x 15 Reps

Cable Tricep Pushdown (Rope)

1 Set x 15 Reps

Barbell Incline Bench Press

1 Set x 15 Reps

Cable Tricep Pushdown (Rope)

1 Set x 15 Reps

Barbell Incline Bench Press

1 Set x 15 Reps

Cable Tricep Pushdown (Rope)

1 Set x 15 Reps