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ENTRENAMIENTO MADRID 2023
AUDIO TIP
Cutting
Intermediate
Machine strength
Plan Details
The ENTRENAMIENTO MADRID 2023 routine by Pcbum is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Rutina de volumen Febrero 2022 para ponerse como un aesthetic. Fdo: Jeff Seid ft. Cbum.
Routine detail
Mon
Día 1: ESPALDA + HOMBRO + ANTEBRAZO + GEMELO
Est. 0 min
11 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Hack Calf Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Bench Weighted Decline Crunch
2 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Tue
Día 2: PECHO + TRÍCEPS + TRAPECIO
Est. 0 min
13 exercises
Smith Machine Bench Press
5 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
Smith Machine Incline Bench Press
4 Sets x 8 Reps
Machine Decline Chest Press
3 Sets x 8 Reps
Cable High Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Thu
Día 3: PIERNA + GEMELO
Est. 0 min
12 exercises
Machine Single-Leg Extension
2 Sets x 8 Reps
Machine Hip Adduction
2 Sets x 8 Reps
Barbell Squat
5 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Hack Calf Raise
3 Sets x 8 Reps
Machine Single-Leg Extension
4 Sets x 8 Reps
Fri
Día 4: HOMBRO + BÍCEPS
Est. 0 min
12 exercises
Leverage Shoulder Press
5 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Smith Machine Shoulder Press
4 Sets x 8 Reps
Sat
DÍA 5: Extra
Est. 0 min
28 exercises
Machine Lat Pulldown
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Leverage Decline Chest Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Kneeling Leg Curl
2 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
T Bar Row
5 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Hack Squat
5 Sets x 8 Reps
Hack Calf Raise
3 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Triceps unilateral Agarre Pecho
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Hack Squat
5 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Cable Rope Seated Crossover Row
4 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
5 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
