??Runtinas M.W?? - JEFIT

??Runtinas M.W?? - JEFIT

??Runtinas M.W?? banner

??Runtinas M.W??

AUDIO TIP

General

Intermediate

None

Plan Details

The ??Runtinas M.W?? routine by minorwhite is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.

* FITWHITE * Rutinas de 6 días

Routine detail

Day 1

pecho triceps Lu &Ju

Est. 0 min

12 exercises

Smith Machine Bench Press Demonstration

Smith Machine Bench Press

4 Sets x 10 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 8 Reps

Dumbbell Incline Bench Press (Hammer Grip) Demonstration

Dumbbell Incline Bench Press (Hammer Grip)

4 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 10 Reps

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 8 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

4 Sets x 10 Reps

Cable Deltoid Raise Demonstration

Cable Deltoid Raise

4 Sets x 10 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Machine Seated Tricep Dip Demonstration

Machine Seated Tricep Dip

4 Sets x 10 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

4 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

4 Sets

Day 2

Piernas Mart &Vier

Est. 0 min

9 exercises

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 10 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 10 Reps

Machine Leg Press (Wide Stance) Demonstration

Machine Leg Press (Wide Stance)

4 Sets x 10 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

4 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

4 Sets

Day 3

Espalda bíceps hombro Mi&Sa

Est. 0 min

14 exercises

Machine Unilateral Row Demonstration

Machine Unilateral Row

4 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 10 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 10 Reps

Leverage Machine Iso Row Demonstration

Leverage Machine Iso Row

4 Sets x 10 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

4 Sets x 10 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 10 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 10 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 10 Reps

Cable Standing Curl Demonstration

Cable Standing Curl

4 Sets x 10 Reps

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 10 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

4 Sets x 10 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

4 Sets x 10 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 10 Reps

Step Machine Demonstration

Step Machine

1 Set

Day 4

rutina abdominal

Est. 0 min

6 exercises

Plank Demonstration

Plank

4 Sets

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

4 Sets x 10 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

4 Sets x 10 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

4 Sets x 10 Reps

Abdominal Hip Roll Demonstration

Abdominal Hip Roll

4 Sets x 10 Reps

Knee to Chest to Leg Raise Demonstration

Knee to Chest to Leg Raise

4 Sets x 10 Reps