Torso/Pierna - JEFIT

Torso/Pierna - JEFIT

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Torso/Pierna

Bulking

Intermediate

Machine strength

Plan Details

The Torso/Pierna routine by elianquiroga is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Esta rutina se fundamenta en un modelo ondulante en el que se alterna Fuerza e Hipertrofia se complementa con un sistema 5/3/1 de Jim Wendler donde nos concentramos en ejercicios multiarticulares

Routine detail

Mon

Torso-Hipertrofia

Est. 82 min

10 exercises

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 10 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 10 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 10 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 10 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Dumbbell Wrist Curl (Palms Up) Demonstration

Dumbbell Wrist Curl (Palms Up)

3 Sets x 10 Reps

Dumbbell Wrist Curl (Palms Down) Demonstration

Dumbbell Wrist Curl (Palms Down)

3 Sets x 10 Reps

Tue

Pierna-Fuerza

Est. 50 min

6 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 5 Reps

Barbell Clean Deadlift Demonstration

Barbell Clean Deadlift

3 Sets x 5 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

5 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 10 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 10 Reps

Thu

Torso-Fuerza

Est. 63 min

8 exercises

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 5 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets x 5 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 5 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 5 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 5 Reps

Dumbbell Cuban Press Demonstration

Dumbbell Cuban Press

4 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

4 Sets x 10 Reps

Fri

Pierna-Hipertrofia

Est. 70 min

7 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 10 Reps

Barbell Bulgarian Split Squat Demonstration

Barbell Bulgarian Split Squat

5 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 15 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 15 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 15 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 10 Reps

Sat

Enfoque

Est. 60 min

7 exercises

Weight Plate Front Raise Demonstration

Weight Plate Front Raise

4 Sets x 10 Reps

Cable Shrug Demonstration

Cable Shrug

4 Sets x 10 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 10 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 10 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

4 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 10 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 10 Reps

Any

Abds

Est. 24 min

3 exercises

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 10 Reps

Weighted Hanging Knee Raise Demonstration

Weighted Hanging Knee Raise

4 Sets x 10 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 10 Reps

Any

Cardio

Est. 138 min

4 exercises

Running Demonstration

Running

1 Set

Boxing Demonstration

Boxing

1 Set

Burpies Demonstration

Burpies

4 Sets x 10 Reps

Translado de Llanta Demonstration

Translado de Llanta

4 Sets x 10 Reps

Any

Varios Opciones

Est. 8 min

1 exercise

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 10 Reps