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Cai
General
Beginner
Barbell
Plan Details
The Cai routine by elhuiro is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Pecho - Brazos
Est. 240 min
9 exercises
Treadmill Running
1 Set
Elliptical Training
1 Set
Stationary Bike
1 Set
Step Machine
1 Set
Push-Up
4 Sets x 6 Reps
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Bench Press
4 Sets x 6 Reps
Machine Assisted Pull-Up
4 Sets x 6 Reps
Machine Assisted Dip
4 Sets x 6 Reps
Day 2
Piernas - Gluteos
Est. 240 min
9 exercises
Treadmill Running
1 Set
Elliptical Training
1 Set
Stationary Bike
1 Set
Step Machine
1 Set
Barbell Squat
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Barbell Glute Bridge
4 Sets x 8 Reps
Day 3
Espalda - Abdominales
Est. 240 min
9 exercises
Treadmill Running
1 Set
Elliptical Training
1 Set
Stationary Bike
1 Set
Step Machine
1 Set
Weight Plate Russian Twist
4 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 8 Reps
Mountain Climber
4 Sets
Plank
4 Sets
Dumbbell Side Bend
4 Sets x 8 Reps
