Rutina de entrenamiento de 5 días - JEFIT

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Rutina de entrenamiento de 5 días - JEFIT

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Rutina de entrenamiento de 5 días

Cutting

Intermediate

Bands

Plan Details

The Rutina de entrenamiento de 5 días routine by IantraLazarovSnchez is a 10 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

El objetivo de la rutina es bajar nuestro % de grasa al máximo y disminuir líquidos, manteniendo nuestra masa muscular.. Consta de 5 días en dos versiones diferentes (ejercicios de gimnasio, con más equipamiento y ejercicios más caseros, con menos equipamiento). Ambas tienen dos días con ejercicios de cardio (duración= media hora)

Routine detail

Mon

Brazo/Pecho (Gimnasio)

7 exercises

Band Bench Press Demonstration

Band Bench Press

3 Sets x 5 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 10 Reps

Cable Internal Rotation Demonstration

Cable Internal Rotation

4 Sets x 15 Reps

Barbell High Front Raise Demonstration

Barbell High Front Raise

3 Sets x 10 Reps

EZ Bar Decline Tricep Extension Demonstration

EZ Bar Decline Tricep Extension

3 Sets x 10 Reps

Band Reverse Fly Demonstration

Band Reverse Fly

2 Sets x 120 Reps

Barbell Wrist Curl (Palms Up) Demonstration

Barbell Wrist Curl (Palms Up)

2 Sets x 5 Reps

Mon

Brazos/Pecho (casa)

7 exercises

Push-Up Demonstration

Push-Up

2 Sets x 10 Reps

Kettlebell Alternating Floor Press Demonstration

Kettlebell Alternating Floor Press

3 Sets x 15 Reps

Barbell Push Press Demonstration

Barbell Push Press

3 Sets x 15 Reps

Dumbbell Seated Alternating Arnold Press Demonstration

Dumbbell Seated Alternating Arnold Press

2 Sets x 10 Reps

Tricep Stretch Demonstration

Tricep Stretch

3 Sets x 15 Reps

Tricep Push-Up Demonstration

Tricep Push-Up

2 Sets x 15 Reps

EZ Bar Curl (Reverse Grip) Demonstration

EZ Bar Curl (Reverse Grip)

2 Sets x 10 Reps

Tue

Cardio (Gimnasio)

1 exercise

Treadmill Running Demonstration

Treadmill Running

2 Sets

Tue

Cardio (casa)

1 exercise

Running Demonstration

Running

1 Set

Wed

Tronco (casa)

5 exercises

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 15 Reps

Barbell Behind the Back Shrug Demonstration

Barbell Behind the Back Shrug

3 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 10 Reps

Kettlebell Windmill Demonstration

Kettlebell Windmill

3 Sets x 8 Reps

Barbell Seated Twist Demonstration

Barbell Seated Twist

2 Sets x 10 Reps

Wed

Tronco (Gimnasio)

5 exercises

Dumbbell One-Arm Rear Row (Prone) Demonstration

Dumbbell One-Arm Rear Row (Prone)

3 Sets x 10 Reps

Weight Plate Shrug Demonstration

Weight Plate Shrug

2 Sets x 20 Reps

Band Alternating Bicep Curl Demonstration

Band Alternating Bicep Curl

4 Sets x 20 Reps

Dumbbell Incline Alternating Hammer Curl Demonstration

Dumbbell Incline Alternating Hammer Curl

4 Sets x 10 Reps

Band Sit-Up Demonstration

Band Sit-Up

3 Sets x 10 Reps

Thu

Cardio2 (casa)

1 exercise

Road Cycling Demonstration

Road Cycling

1 Set

Thu

Cardio2 (Gimnasio)

1 exercise

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Fri

Piernas (Gimnasio) Viernes

6 exercises

Barbell Lateral Lunge Demonstration

Barbell Lateral Lunge

3 Sets x 10 Reps

Reverse Hyper (Flat Bench) Demonstration

Reverse Hyper (Flat Bench)

3 Sets x 10 Reps

Barbell Hack Squat Demonstration

Barbell Hack Squat

3 Sets x 15 Reps

Box Side to Side Shuffle Demonstration

Box Side to Side Shuffle

3 Sets x 20 Reps

Peroneal Stretch Demonstration

Peroneal Stretch

3 Sets x 20 Reps

Hack Single-Leg Calf Raise Demonstration

Hack Single-Leg Calf Raise

3 Sets x 10 Reps

Fri

Piernas (casa)

6 exercises

Barbell Lateral Lunge Demonstration

Barbell Lateral Lunge

2 Sets x 10 Reps

Reverse Hyper (Flat Bench) Demonstration

Reverse Hyper (Flat Bench)

2 Sets x 15 Reps

Barbell Clean Demonstration

Barbell Clean

2 Sets x 10 Reps

Barbell Hang Clean Demonstration

Barbell Hang Clean

2 Sets x 10 Reps

Single-Leg Donkey Calf Raise Demonstration

Single-Leg Donkey Calf Raise

2 Sets x 10 Reps

Band Calf Raise Demonstration

Band Calf Raise

2 Sets x 10 Reps