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Método Holistico Distribuido
AUDIO TIP
General
Beginner
Barbell
Plan Details
The Método Holistico Distribuido routine by alerc2 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
B1
Est. 73 min
7 exercises
Barbell Standing Calf Raise
3 Sets x 15 Reps
Weighted Tricep Dip
4 Sets x 4 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
8 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Mon
A1
Est. 67 min
6 exercises
Barbell Standing Calf Raise
3 Sets x 15 Reps
Barbell Squat
8 Sets x 3 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 4 Reps
Weighted Pull-Up
3 Sets x 6 Reps
Tue
A2
Est. 76 min
7 exercises
Barbell Standing Calf Raise
3 Sets x 15 Reps
Barbell Bench Press
8 Sets x 3 Reps
Machine Fly
8 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Weighted Pull-Up
4 Sets x 4 Reps
Deadlift
3 Sets x 15 Reps
Barbell Squat
3 Sets x 10 Reps
Tue
B2
Est. 74 min
7 exercises
Machine Seated Calf Raise
3 Sets x 15 Reps
Barbell Shoulder Press
4 Sets x 4 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
8 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Fri
B3
Est. 73 min
7 exercises
Barbell Standing Calf Raise
3 Sets x 15 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
8 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Curl
4 Sets x 4 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 10 Reps
Fri
A3
Est. 74 min
8 exercises
Barbell Standing Calf Raise
3 Sets x 15 Reps
Deadlift
8 Sets x 3 Reps
Machine Seated Leg Curl
8 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
