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Rutina Fede y Alicia
General
Intermediate
Machine strength
Plan Details
The Rutina Fede y Alicia routine by valkiriasteele is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Pecho y Triceps
Est. 63 min
9 exercises
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Barbell Bench Press
5 Sets x 12,10,8,6,5 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Tue
Pierna y Abdominal
Est. 68 min
10 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Plank
3 Sets
Barbell Squat
1 Set
Machine Seated Leg Curl
3 Sets x 8 Reps
Crunch
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Hack Squat
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Wed
Cardio
Est. 0 min
0 exercises
This day is empty
Thu
Espalda y Abdominal
Est. 72 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Air Bike
3 Sets x 20 Reps
Barbell Deadlift
1 Set
Cable Seated Row
3 Sets x 8 Reps
Leg Raise
3 Sets x 20 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Decline Crunch
3 Sets x 20 Reps
Fri
Hombro y Bicep
Est. 60 min
9 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Sat
Cardio
Est. 0 min
0 exercises
This day is empty
