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Ahora siento el poder
Cutting
Intermediate
Machine strength
Plan Details
The Ahora siento el poder routine by armstrong_fred is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Ahora es necesario poner toda la disiplina posible para, alcanzar objetivos que siemore hemos querido, tratando de evitar comida chatarra y suplemantar eso con comida saludable
Routine detail
Mon
Pecho y Espalda 1/2
Est. 199 min
30 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Kettlebell Push-Up
3 Sets x 8 Reps
Smith Machine Decline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press (Reverse Grip)
3 Sets x 8 Reps
Cable Rope Pullover (Supine)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Superman
3 Sets
Rear Pull-Up (Wide Grip)
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Barbell One-Arm Row
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Tue
Bicep y o Espalda 1/2
Est. 110 min
17 exercises
Dumbbell One-Arm Reverse Spider Curl
3 Sets x 8 Reps
Cable One-Arm Concentration Curl
3 Sets x 8 Reps
Cable Rope Preacher Curl (Hammer)
3 Sets x 8 Reps
Machine Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 8 Reps
Cable Drag Curl
3 Sets x 8 Reps
Cable Bicep Curl (Supine)
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Barbell Drag Curl
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Dumbbell Reverse Spider Curl
3 Sets x 8 Reps
Smith Machine One-Arm Row
3 Sets x 8 Reps
Cable Rope Incline Row
3 Sets x 8 Reps
Cable Rope Pull-Up
3 Sets x 8 Reps
Sphinx
3 Sets x 8 Reps
Cable V-Bar Row
3 Sets x 8 Reps
Wed
Pierna y toda la parte inferior de la cintura
Est. 151 min
23 exercises
Smith Machine Split Squat
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Barbell Kneeling Squat
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Reverse Hyper (Flat Bench)
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Barbell Step-Up
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 8 Reps
Thu
Tricep y Antebrazo
Est. 178 min
28 exercises
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
EZ Bar French Press
3 Sets x 8 Reps
Weighted Bench Dip
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Extension (Kneeling)
3 Sets x 8 Reps
EZ Bar French Press (Reverse Grip)
3 Sets x 8 Reps
Cable Low Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Tricep Extension (Kneeling)
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
Cable Wrist Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 8 Reps
Dumbbell Reverse Preacher Curl
3 Sets x 8 Reps
Weight Plate Hand Squeeze
3 Sets x 8 Reps
Wrist Circles
3 Sets x 8 Reps
Fri
Hombro y Trapecio
Est. 145 min
22 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Cable Overhead Raise (Supine)
3 Sets x 8 Reps
Kettlebell One-Arm Split Jerk
3 Sets x 8 Reps
Cable Seated Shrug
3 Sets x 8 Reps
Dumbbell Seated One-Arm Lateral Raise
3 Sets x 8 Reps
Smith Machine Shoulder Press (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 8 Reps
Kettlebell One-Arm Jerk
3 Sets x 8 Reps
Cable Incline Pulldown (Supine)
3 Sets x 8 Reps
