JAVI_CICLO1_MICRO1_ACUMULACION_CARGA - JEFIT

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JAVI_CICLO1_MICRO1_ACUMULACION_CARGA

Sport

Intermediate

Machine strength

Plan Details

The JAVI_CICLO1_MICRO1_ACUMULACION_CARGA routine by javito.san is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.

This routine is filled with the eligible exercises for the Flexible February monthly challenge. Copy this day of the routine to your favorite routine to make accessing the eligible exercises quick and easy. Note: this is not to be completed as a full routine, choose one exercise, log 20 reps, and complete the challenge for the day.

Routine detail

Mon

Monday Morning

11 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 12 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 12 Reps

Dumbbell Alternating Preacher Curl Demonstration

Dumbbell Alternating Preacher Curl

4 Sets x 12 Reps

Hack Squat Demonstration

Hack Squat

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 12 Reps

Barbell Calf Raise Demonstration

Barbell Calf Raise

4 Sets x 12 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 12 Reps

Crunch Demonstration

Crunch

4 Sets x 12 Reps

Plank Demonstration

Plank

4 Sets

Tue

Tuesday Morning

11 exercises

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Machine Seated Row Demonstration

Machine Seated Row

4 Sets x 2 Reps

Machine Tricep Extension Demonstration

Machine Tricep Extension

4 Sets x 2 Reps

Hack Squat Demonstration

Hack Squat

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 12 Reps

Barbell Calf Raise Demonstration

Barbell Calf Raise

4 Sets x 12 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 12 Reps

Crunch Demonstration

Crunch

4 Sets x 12 Reps

Plank Demonstration

Plank

4 Sets

Wed

Wednesday Morning

11 exercises

Dumbbell Alternating Lateral Raise Demonstration

Dumbbell Alternating Lateral Raise

4 Sets x 12 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 12 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 12 Reps

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 12 Reps

Hack Squat Demonstration

Hack Squat

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 12 Reps

Barbell Calf Raise Demonstration

Barbell Calf Raise

4 Sets x 12 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 12 Reps

Crunch Demonstration

Crunch

4 Sets x 12 Reps

Plank Demonstration

Plank

4 Sets

Thu

Thursday Morning

7 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 12 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 12 Reps

Barbell Calf Raise Demonstration

Barbell Calf Raise

4 Sets x 12 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

4 Sets x 24 Reps