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Rutina Raka 2
General
Advanced
Machine strength
Plan Details
The Rutina Raka 2 routine by rakanegeum is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Espalda
Est. 69 min
5 exercises
Machine Lat Pulldown
6 Sets x 20 Reps
Cable Seated Row
6 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 20 Reps
Cable Rear Pulldown (Wide Grip)
6 Sets x 20 Reps
Back Hyperextension
6 Sets x 20 Reps
Day 1
Pecho
Est. 77 min
5 exercises
Barbell Bench Press
6 Sets x 20 Reps
Barbell Incline Bench Press
6 Sets x 20 Reps
Dumbbell Bench Press
6 Sets x 20 Reps
Dumbbell Incline Fly
6 Sets x 20 Reps
Cable Cross-Over
6 Sets x 20 Reps
Day 2
Brazos
Est. 109 min
8 exercises
Dumbbell Alternating Bicep Curl
6 Sets x 18 Reps
EZ Bar Curl
6 Sets x 18 Reps
Dumbbell One-Arm Preacher Curl
6 Sets x 18 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 18 Reps
Cable Shoulder Extension
6 Sets x 18 Reps
Dumbbell Tricep Extension
6 Sets x 18 Reps
Dumbbell Supinated One-Arm Wrist Curl
6 Sets x 18 Reps
EZ Bar Curl (Reverse Grip)
6 Sets x 18 Reps
Day 4
Hombros/Piernas
Est. 85 min
6 exercises
Dumbbell Lateral Raise
6 Sets x 20 Reps
Dumbbell One-Arm Front Raise
6 Sets x 20 Reps
Machine Shoulder Press
6 Sets x 20 Reps
Machine Leg Extension
6 Sets x 20 Reps
Machine Leg Press
6 Sets x 20 Reps
Machine Leg Press
6 Sets x 20 Reps
