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Diego Altafini’s Plan
AUDIO TIP
General
Beginner
Body
Plan Details
The Diego Altafini’s Plan routine by diedrichmauricio is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Beginner general whole body workout for my friend Diego.
Routine detail
Day 1
Upper body 1
Est. 0 min
10 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Reverse Fly
4 Sets x 12 Reps
Cable Pulldown (Underhand)
3 Sets x 10 Reps
EZ Bar Curl
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Plank
4 Sets
Upward Stretch
3 Sets x 8 Reps
Toe Touch Stretch
3 Sets x 8 Reps
Low Back Chair Stretch
3 Sets x 8 Reps
Day 2
Upper body 2
Est. 0 min
10 exercises
Machine Bench Press
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Crunch
4 Sets x 15 Reps
Chest and Shoulder Stretch
3 Sets x 10 Reps
Tricep Stretch
3 Sets x 8 Reps
Day 3
Lower body
Est. 0 min
13 exercises
Bodyweight Squat
4 Sets x 15 Reps
Dumbbell Bench Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Cable Pull Through
4 Sets x 12 Reps
Machine Kneeling Leg Curl
4 Sets x 12 Reps
Bridge
4 Sets
Bodyweight Calf Raise
4 Sets x 15 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Seated Floor Hamstring Stretch
3 Sets x 8 Reps
90/90 Hamstring Stretch
3 Sets x 8 Reps
Straddle Stretch
3 Sets x 8 Reps
Toe Touch Stretch
3 Sets x 8 Reps
Day 4
Cardio and stretch
Est. 0 min
10 exercises
Rowing
1 Set
Quadricep Stretch
3 Sets x 8 Reps
Glute Stretch
3 Sets x 8 Reps
Seated Floor Hamstring Stretch
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Straddle Stretch
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Posterior Tibialis Stretch
3 Sets x 8 Reps
Band Hamstring Stretch
3 Sets x 8 Reps
Seated Glute Stretch
3 Sets x 8 Reps
