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LA PUTA POLLA
General
Beginner
Machine strength
Plan Details
The LA PUTA POLLA routine by albetero is a 4 day workout plan. It is a beginner level plan to achieve general 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
Day 1
A Copy
10 exercises
Treadmill Running
1 Set
Barbell Military Press (Seated)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Day 1
A
Est. 114 min
9 exercises
Treadmill Running
1 Set
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Day 2
B
10 exercises
Treadmill Running
1 Set
Dumbbell Deadlift
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dip
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Decline Bench Ab Reach
3 Sets x 8 Reps
Day 3
C
9 exercises
Treadmill Running
1 Set
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Cable Tricep Extension
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Decline Crunch
3 Sets x 25 Reps
