Memo 3ra fase - JEFIT

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Memo 3ra fase - JEFIT

Memo 3ra fase banner

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

Any

2 pecho & tricep

Est. 0 min

32 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

1 Set x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

1 Set x 15 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

1 Set x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

1 Set x 15 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

1 Set x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

1 Set x 15 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

1 Set x 15 Reps

Cable High Pulley Tricep Extension Demonstration

Cable High Pulley Tricep Extension

1 Set x 15 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

1 Set x 12 Reps

Cable High Pulley Tricep Extension Demonstration

Cable High Pulley Tricep Extension

1 Set x 12 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

1 Set x 10 Reps

Cable High Pulley Tricep Extension Demonstration

Cable High Pulley Tricep Extension

1 Set x 10 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

1 Set x 8 Reps

Cable High Pulley Tricep Extension Demonstration

Cable High Pulley Tricep Extension

1 Set x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

1 Set x 6 Reps

Cable High Pulley Tricep Extension Demonstration

Cable High Pulley Tricep Extension

1 Set x 6 Reps

Dumbbell close press

1 Set x 8 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

1 Set x 8 Reps

Dumbbell close press

1 Set x 8 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

1 Set x 8 Reps

Dumbbell close press

1 Set x 8 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

1 Set x 8 Reps

Dumbbell close press

1 Set x 8 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

1 Set x 8 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

1 Set x 21 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

1 Set x 21 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

1 Set x 21 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

1 Set x 21 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

1 Set x 21 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

1 Set x 21 Reps

Push-Up Demonstration

Push-Up

1 Set x 99 Reps

Dip Demonstration

Dip

1 Set x 99 Reps

Any

3 espalda & bicep

Est. 0 min

31 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

1 Set x 15 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

1 Set x 15 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

1 Set x 15 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

1 Set x 15 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

1 Set x 15 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

1 Set x 15 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

1 Set x 15 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

1 Set x 15 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

1 Set x 12 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

1 Set x 12 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

1 Set x 10 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

1 Set x 10 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

1 Set x 8 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

1 Set x 8 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

1 Set x 6 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

1 Set x 6 Reps

T Bar Row Demonstration

T Bar Row

1 Set x 8 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

1 Set x 8 Reps

T Bar Row Demonstration

T Bar Row

1 Set x 8 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

1 Set x 8 Reps

T Bar Row Demonstration

T Bar Row

1 Set x 8 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

1 Set x 8 Reps

T Bar Row Demonstration

T Bar Row

1 Set x 8 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

1 Set x 8 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

1 Set x 21 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

1 Set x 21 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

1 Set x 21 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

1 Set x 21 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

1 Set x 21 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

1 Set x 21 Reps

Weighted Pull-Up Demonstration

Weighted Pull-Up

1 Set x 99 Reps

Any

4 Hombros

Est. 0 min

19 exercises

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

1 Set x 15 Reps

Weight Plate Front Raise Demonstration

Weight Plate Front Raise

1 Set x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

1 Set x 15 Reps

Weight Plate Front Raise Demonstration

Weight Plate Front Raise

1 Set x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

1 Set x 15 Reps

Weight Plate Front Raise Demonstration

Weight Plate Front Raise

1 Set x 15 Reps

Leverage Shoulder Press Demonstration

Leverage Shoulder Press

1 Set x 15 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

1 Set x 15 Reps

Leverage Shoulder Press Demonstration

Leverage Shoulder Press

1 Set x 12 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

1 Set x 12 Reps

Leverage Shoulder Press Demonstration

Leverage Shoulder Press

1 Set x 10 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

1 Set x 10 Reps

Leverage Shoulder Press Demonstration

Leverage Shoulder Press

1 Set x 8 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

1 Set x 8 Reps

Leverage Shoulder Press Demonstration

Leverage Shoulder Press

1 Set x 6 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

1 Set x 6 Reps

Dumbbell Seated Press (Palms In) Demonstration

Dumbbell Seated Press (Palms In)

4 Sets x 8 Reps

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

3 Sets x 21 Reps

Handstand Push-Up Demonstration

Handstand Push-Up

1 Set x 99 Reps

Any

1 Pierna

Est. 0 min

18 exercises

Smith Machine Bulgarian Split Squat Demonstration

Smith Machine Bulgarian Split Squat

1 Set x 15 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

1 Set x 15 Reps

Smith Machine Bulgarian Split Squat Demonstration

Smith Machine Bulgarian Split Squat

1 Set x 15 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

1 Set x 15 Reps

Smith Machine Bulgarian Split Squat Demonstration

Smith Machine Bulgarian Split Squat

1 Set x 18 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

1 Set x 15 Reps

Barbell Squat Demonstration

Barbell Squat

1 Set x 15 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

1 Set x 15 Reps

Barbell Squat Demonstration

Barbell Squat

1 Set x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

1 Set x 12 Reps

Barbell Squat Demonstration

Barbell Squat

1 Set x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

1 Set x 10 Reps

Barbell Squat Demonstration

Barbell Squat

1 Set x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

1 Set x 8 Reps

Barbell Squat Demonstration

Barbell Squat

1 Set x 6 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

1 Set x 6 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 21 Reps

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