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General I
AUDIO TIP
General
Advanced
Machine strength
Plan Details
The General I routine by ACMarce is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Espalda & Bíceps
Est. 97 min
11 exercises
Back Hyperextension
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Day 2
Piernas I
Est. 92 min
11 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Bodyweight Squat
4 Sets x 10 Reps
Jump Squat
4 Sets x 10 Reps
Day 3
Pecho & Tríceps
Est. 86 min
10 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 10 Reps
Leverage Incline Chest Press
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Day 4
Piernas II
Est. 82 min
9 exercises
Smith Machine Squat
4 Sets x 10 Reps
Smith Machine Bulgarian Split Squat
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Barbell Sumo Deadlift
4 Sets x 10 Reps
Hack Squat
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Day 5
Espalda & Bíceps
Est. 98 min
11 exercises
Back Hyperextension
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Day 6
Pecho & Tríceps
Est. 86 min
10 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dip
4 Sets x 8 Reps
Machine Fly
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Push-Up (Close Hand)
4 Sets x 10 Reps
