Entrenamiento grupos musculares - JEFIT

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Entrenamiento grupos musculares - JEFIT

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Entrenamiento grupos musculares

AUDIO TIP

General

Beginner

Body

Plan Details

The Entrenamiento grupos musculares routine by RobertoQuiroga is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.

Routine for muscle groups for beginners to start and maintain, trainning 6 days at week with exercise abs in middle

Routine detail

Day 1

Bicep Pecho

Est. 0 min

13 exercises

Crunch Demonstration

Crunch

4 Sets x 20 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 12 Reps

Dumbbell Alternating Seated Curl Demonstration

Dumbbell Alternating Seated Curl

4 Sets x 12 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 12 Reps

Cable Standing Curl Demonstration

Cable Standing Curl

4 Sets x 12 Reps

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

4 Sets x 12 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

4 Sets x 15 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

4 Sets x 5 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 12 Reps

Bench Push-Up Demonstration

Bench Push-Up

4 Sets x 12 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

4 Sets x 12 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 12 Reps

Machine Incline Chest Press Demonstration

Machine Incline Chest Press

4 Sets x 12 Reps

Day 2

Pierna

Est. 0 min

8 exercises

Alternating Floor Leg Raise Demonstration

Alternating Floor Leg Raise

4 Sets x 20 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 12 Reps

Barbell Clean Deadlift Demonstration

Barbell Clean Deadlift

4 Sets x 12 Reps

Dumbbell Decline Bench Lunge Demonstration

Dumbbell Decline Bench Lunge

4 Sets x 12 Reps

Cable Side Bend Demonstration

Cable Side Bend

4 Sets x 20 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 12 Reps

Kettlebell Single-Leg Deadlift Demonstration

Kettlebell Single-Leg Deadlift

4 Sets x 12 Reps

Day 3

Tríceps Espalda Hombro

Est. 0 min

10 exercises

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

4 Sets x 20 Reps

Dumbbell Decline Tricep Extension Demonstration

Dumbbell Decline Tricep Extension

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

4 Sets x 12 Reps

Weighted Bench Dip Demonstration

Weighted Bench Dip

4 Sets x 12 Reps

Leg Raise Demonstration

Leg Raise

4 Sets x 20 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 12 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

4 Sets x 12 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

4 Sets x 12 Reps

Day 4

Pantorrilla Gluteo

Est. 0 min

10 exercises

Alternating Heel Touch Demonstration

Alternating Heel Touch

4 Sets x 20 Reps

Band Hip Lift Demonstration

Band Hip Lift

4 Sets x 12 Reps

Cable Pull Through Demonstration

Cable Pull Through

4 Sets x 12 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 12 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 12 Reps

Bench Rotational Crunch Demonstration

Bench Rotational Crunch

4 Sets x 20 Reps

Dumbbell Hamstring Curl Demonstration

Dumbbell Hamstring Curl

4 Sets x 12 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 15 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

4 Sets x 15 Reps

Single-Leg Calf Raise Demonstration

Single-Leg Calf Raise

4 Sets x 15 Reps

Day 5

Abdominales

Est. 0 min

8 exercises

Reverse Crunch Demonstration

Reverse Crunch

4 Sets x 15 Reps

Air Bike Demonstration

Air Bike

4 Sets x 15 Reps

Leg Raise Demonstration

Leg Raise

4 Sets x 15 Reps

Plank Demonstration

Plank

4 Sets

Scissor Kick Demonstration

Scissor Kick

4 Sets x 12 Reps

Cross Body Crunch Demonstration

Cross Body Crunch

4 Sets x 12 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

4 Sets x 12 Reps

Side Bridge Demonstration

Side Bridge

4 Sets

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